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  6. Yam vs. Raspberry

Yam vs. Raspberry — In-Depth Nutrition Comparison

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Summary of differences between Yam and Raspberry

  • Yam has more Potassium, Vitamin B6, Copper, and Vitamin B1, while Raspberry has more Manganese, Vitamin C, and Fiber.
  • Yam covers your daily need of Potassium 20% more than Raspberry.
  • Yam contains 5 times more Vitamin B6 than Raspberry. While Yam contains 0.293mg of Vitamin B6, Raspberry contains only 0.055mg.
  • The amount of Sugar in Yam is lower.

These are the specific foods used in this comparison Yam, raw and Raspberries, raw.

Infographic

Yam vs Raspberry 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
4
:
6
Raspberry
Raspberry
Contains more Phosphorus +89.7%
Contains more Potassium +440.4%
Contains more Copper +97.8%
Contains more Selenium +250%
Contains more Calcium +47.1%
Contains more Iron +27.8%
Contains less Sodium -88.9%
Contains more Zinc +75%
Contains more Manganese +68.8%
Equal in Magnesium - 22
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Raspberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 26% 16% 13% 14% 1% 12% 30% 88% 2%
Contains more Phosphorus +89.7%
Contains more Potassium +440.4%
Contains more Copper +97.8%
Contains more Selenium +250%
Contains more Calcium +47.1%
Contains more Iron +27.8%
Contains less Sodium -88.9%
Contains more Zinc +75%
Contains more Manganese +68.8%
Equal in Magnesium - 22

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
4
:
6
Raspberry
Raspberry
Contains more Vitamin A +318.2%
Contains more Vitamin B1 +250%
Contains more Vitamin B6 +432.7%
Contains more Vitamin E +148.6%
Contains more Vitamin C +53.2%
Contains more Vitamin B2 +18.8%
Contains more Vitamin K +239.1%
Equal in Vitamin B3 - 0.598
Equal in Vitamin B5 - 0.329
Equal in Folate - 21
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Raspberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 18% 0% 88% 8% 9% 12% 20% 13% 16% 0% 20%
Contains more Vitamin A +318.2%
Contains more Vitamin B1 +250%
Contains more Vitamin B6 +432.7%
Contains more Vitamin E +148.6%
Contains more Vitamin C +53.2%
Contains more Vitamin B2 +18.8%
Contains more Vitamin K +239.1%
Equal in Vitamin B3 - 0.598
Equal in Vitamin B5 - 0.329
Equal in Folate - 21

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
3
:
2
Raspberry
Raspberry
Contains more Protein +27.5%
Contains more Carbs +133.5%
Contains more Other +78.3%
Contains more Fats +282.4%
Contains more Water +23.2%
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Raspberry
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Contains more Protein +27.5%
Contains more Carbs +133.5%
Contains more Other +78.3%
Contains more Fats +282.4%
Contains more Water +23.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
0
:
3
Raspberry
Raspberry
Contains less Saturated Fat -48.6%
Contains more Monounsaturated Fat +966.7%
Contains more Polyunsaturated fat +393.4%
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Raspberry
4% 14% 82%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.375 g
Contains less Saturated Fat -48.6%
Contains more Monounsaturated Fat +966.7%
Contains more Polyunsaturated fat +393.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yam Raspberry Opinion
Net carbs 23.78g 5.44g Yam
Protein 1.53g 1.2g Yam
Fats 0.17g 0.65g Raspberry
Carbs 27.88g 11.94g Yam
Calories 118kcal 52kcal Yam
Fructose 2.35g Raspberry
Sugar 0.5g 4.42g Yam
Fiber 4.1g 6.5g Raspberry
Calcium 17mg 25mg Raspberry
Iron 0.54mg 0.69mg Raspberry
Magnesium 21mg 22mg Raspberry
Phosphorus 55mg 29mg Yam
Potassium 816mg 151mg Yam
Sodium 9mg 1mg Raspberry
Zinc 0.24mg 0.42mg Raspberry
Copper 0.178mg 0.09mg Yam
Manganese 0.397mg 0.67mg Raspberry
Selenium 0.7µg 0.2µg Yam
Vitamin A 138IU 33IU Yam
Vitamin A RAE 7µg 2µg Yam
Vitamin E 0.35mg 0.87mg Raspberry
Vitamin C 17.1mg 26.2mg Raspberry
Vitamin B1 0.112mg 0.032mg Yam
Vitamin B2 0.032mg 0.038mg Raspberry
Vitamin B3 0.552mg 0.598mg Raspberry
Vitamin B5 0.314mg 0.329mg Raspberry
Vitamin B6 0.293mg 0.055mg Yam
Folate 23µg 21µg Yam
Vitamin K 2.3µg 7.8µg Raspberry
Tryptophan 0.012mg Yam
Threonine 0.054mg Yam
Isoleucine 0.052mg Yam
Leucine 0.096mg Yam
Lysine 0.059mg Yam
Methionine 0.021mg Yam
Phenylalanine 0.071mg Yam
Valine 0.062mg Yam
Histidine 0.034mg Yam
Saturated Fat 0.037g 0.019g Raspberry
Monounsaturated Fat 0.006g 0.064g Raspberry
Polyunsaturated fat 0.076g 0.375g Raspberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Raspberry
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
19%
Yam
17%
Raspberry
Minerals Daily Need Coverage Score
26%
Yam
20%
Raspberry

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 3.92g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.5)
Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Raspberry
Raspberry is lower in Saturated Fat (difference - 0.018g)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 25)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.