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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

Yam vs Porridge infographic
Infographic link

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.
Yam
Yam
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
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.
Yam
Yam
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
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 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.52mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
3
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
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
Yam
Yam
0
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains less Sat. FatSaturated fat -10.8%
Contains more Mono. FatMonounsaturated fat +366.7%
Contains more Poly. FatPolyunsaturated fat +50%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam Porridge
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Yam Porridge 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Porridge
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
Yam
4%
Porridge
Minerals Daily Need Coverage Score
26%
Yam
21%
Porridge

Comparison summary

Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 0.47g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Porridge
Porridge is lower in Saturated fat (difference - 0.004g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/nutrients
  2. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.