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Yam vs. Safflower — In-Depth Nutrition Comparison

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Important differences between yam and safflower

  • Safflower has more copper, vitamin B1, phosphorus, magnesium, vitamin B5, manganese, vitamin B6, iron, zinc, and folate than yam.
  • Safflower's daily need coverage for copper is 174% more.

The food varieties used in the comparison are Yam, raw and Seeds, safflower seed kernels, dried.

Infographic

Yam vs Safflower 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
2
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 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
Contains more PotassiumPotassium +18.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1581%
Contains more CalciumCalcium +358.8%
Contains more IronIron +807.4%
Contains more CopperCopper +881.5%
Contains more ZincZinc +2004.2%
Contains more PhosphorusPhosphorus +1070.9%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +407.3%

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
5
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% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +938.4%
Contains more Vitamin B2Vitamin B2 +1196.9%
Contains more Vitamin B3Vitamin B3 +313.8%
Contains more Vitamin B5Vitamin B5 +1183.4%
Contains more Vitamin B6Vitamin B6 +299.3%
Contains more FolateFolate +595.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 g
Contains more WaterWater +1138.4%
Contains more ProteinProtein +957.5%
Contains more FatsFats +22517.6%
Contains more CarbsCarbs +23%
Contains more OtherOther +565.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +80700%
Contains more Poly. FatPolyunsaturated fat +37035.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yam Safflower DV% diff.
Polyunsaturated fat 0.076g 28.223g 188%
Copper 0.178mg 1.747mg 174%
Vitamin B1 0.112mg 1.163mg 88%
Phosphorus 55mg 644mg 84%
Magnesium 21mg 353mg 79%
Vitamin B5 0.314mg 4.03mg 74%
Manganese 0.397mg 2.014mg 70%
Vitamin B6 0.293mg 1.17mg 67%
Fats 0.17g 38.45g 59%
Iron 0.54mg 4.9mg 55%
Zinc 0.24mg 5.05mg 44%
Folate 23µg 160µg 34%
Vitamin B2 0.032mg 0.415mg 29%
Protein 1.53g 16.18g 29%
Calories 118kcal 517kcal 20%
Vitamin C 17.1mg 0mg 19%
Saturated fat 0.037g 3.682g 17%
Fiber 4.1g 16%
Monounsaturated fat 0.006g 4.848g 12%
Vitamin B3 0.552mg 2.284mg 11%
Calcium 17mg 78mg 6%
Potassium 816mg 687mg 4%
Choline 16.5mg 3%
Vitamin E 0.35mg 2%
Carbs 27.88g 34.29g 2%
Vitamin K 2.3µg 2%
Selenium 0.7µg 1%
Net carbs 23.78g 34.29g N/A
Sugar 0.5g N/A
Sodium 9mg 3mg 0%
Vitamin A 7µg 3µg 0%
Tryptophan 0.012mg 0.183mg 0%
Threonine 0.054mg 0.586mg 0%
Isoleucine 0.052mg 0.717mg 0%
Leucine 0.096mg 1.154mg 0%
Lysine 0.059mg 0.534mg 0%
Methionine 0.021mg 0.284mg 0%
Phenylalanine 0.071mg 0.806mg 0%
Valine 0.062mg 1.025mg 0%
Histidine 0.034mg 0.452mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Safflower
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
82%
Safflower
Minerals Daily Need Coverage Score
26%
Yam
178%
Safflower

Comparison summary

Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 3.645g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.6)
Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.