Yam vs. Porridge — In-Depth Nutrition Comparison
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The main differences between yam and porridge
- Yam has more potassium, vitamin B6, vitamin C, manganese, copper, fiber, and phosphorus; however, porridge has more iron and calcium.
- Daily need coverage for iron for porridge is 40% higher.
- Porridge has a higher glycemic index than yam.
Food types used in this article are Yam, raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +320% |
| Contains more PotassiumPotassium | +5000% |
| Contains more CopperCopper | +345% |
| Contains more ZincZinc | +84.6% |
| Contains more PhosphorusPhosphorus | +266.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +411.8% |
| Contains more IronIron | +592.6% |
| Contains less SodiumSodium | -33.3% |
| Contains more SeleniumSelenium | +300% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1650% |
| Contains more Vitamin B1Vitamin B1 | +103.6% |
| Contains more Vitamin B2Vitamin B2 | +28% |
| Contains more Vitamin B5Vitamin B5 | +342.3% |
| Contains more Vitamin B6Vitamin B6 | +2153.8% |
| Contains more Vitamin KVitamin K | +2200% |
| Contains more FolateFolate | +91.7% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.54mg | 3.74mg | 40% |
| Potassium | 816mg | 16mg | 24% |
| Vitamin B6 | 0.293mg | 0.013mg | 22% |
| Vitamin C | 17.1mg | 0mg | 19% |
| Manganese | 0.397mg | 0mg | 17% |
| Copper | 0.178mg | 0.04mg | 15% |
| Fiber | 4.1g | 0.5g | 14% |
| Calcium | 17mg | 87mg | 7% |
| Carbs | 27.88g | 10.52g | 6% |
| Phosphorus | 55mg | 15mg | 6% |
| Vitamin B1 | 0.112mg | 0.055mg | 5% |
| Vitamin B5 | 0.314mg | 0.071mg | 5% |
| Magnesium | 21mg | 5mg | 4% |
| Selenium | 0.7µg | 2.8µg | 4% |
| Choline | 16.5mg | 3% | |
| Folate | 23µg | 12µg | 3% |
| Calories | 118kcal | 50kcal | 3% |
| Vitamin K | 2.3µg | 0.1µg | 2% |
| Vitamin E | 0.35mg | 0.02mg | 2% |
| Vitamin A | 7µg | 0µg | 1% |
| Vitamin B2 | 0.032mg | 0.025mg | 1% |
| Zinc | 0.24mg | 0.13mg | 1% |
| Protein | 1.53g | 1.44g | 0% |
| Fats | 0.17g | 0.21g | 0% |
| Net carbs | 23.78g | 10.02g | N/A |
| Sugar | 0.5g | 0.03g | N/A |
| Sodium | 9mg | 6mg | 0% |
| Vitamin B3 | 0.552mg | 0.52mg | 0% |
| Saturated fat | 0.037g | 0.033g | 0% |
| Monounsaturated fat | 0.006g | 0.028g | 0% |
| Polyunsaturated fat | 0.076g | 0.114g | 0% |
| Tryptophan | 0.012mg | 0.02mg | 0% |
| Threonine | 0.054mg | 0.045mg | 0% |
| Isoleucine | 0.052mg | 0.063mg | 0% |
| Leucine | 0.096mg | 0.11mg | 0% |
| Lysine | 0.059mg | 0.037mg | 0% |
| Methionine | 0.021mg | 0.027mg | 0% |
| Phenylalanine | 0.071mg | 0.078mg | 0% |
| Valine | 0.062mg | 0.07mg | 0% |
| Histidine | 0.034mg | 0.033mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +165% |
| Contains more OtherOther | +272.7% |
| Contains more FatsFats | +23.5% |
| Contains more WaterWater | +25.9% |
~equal in
Protein
~1.44g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -10.8% |
| Contains more Mono. FatMonounsaturated fat | +366.7% |
| Contains more Poly. FatPolyunsaturated fat | +50% |