Yam vs. Saffron — In-Depth Nutrition Comparison
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How are yam and saffron different?
- Saffron is higher than yam in manganese, iron, vitamin C, magnesium, vitamin B6, phosphorus, potassium, vitamin B2, folate, and copper.
- Saffron covers your daily need for manganese, 1218% more than yam.
- Saffron has a higher glycemic index (70) than yam (51).
Yam, raw and Spices, saffron types were used in this article.
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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 less SodiumSodium | -93.9% |
| Contains more MagnesiumMagnesium | +1157.1% |
| Contains more CalciumCalcium | +552.9% |
| Contains more PotassiumPotassium | +111.3% |
| Contains more IronIron | +1955.6% |
| Contains more CopperCopper | +84.3% |
| Contains more ZincZinc | +354.2% |
| Contains more PhosphorusPhosphorus | +358.2% |
| Contains more ManganeseManganese | +7055.7% |
| Contains more SeleniumSelenium | +700% |
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 EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +372.5% |
| Contains more Vitamin AVitamin A | +285.7% |
| Contains more Vitamin B2Vitamin B2 | +734.4% |
| Contains more Vitamin B3Vitamin B3 | +164.5% |
| Contains more Vitamin B6Vitamin B6 | +244.7% |
| Contains more FolateFolate | +304.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.397mg | 28.408mg | 1218% |
| Iron | 0.54mg | 11.1mg | 132% |
| Vitamin C | 17.1mg | 80.8mg | 71% |
| Magnesium | 21mg | 264mg | 58% |
| Vitamin B6 | 0.293mg | 1.01mg | 55% |
| Phosphorus | 55mg | 252mg | 28% |
| Potassium | 816mg | 1724mg | 27% |
| Protein | 1.53g | 11.43g | 20% |
| Vitamin B2 | 0.032mg | 0.267mg | 18% |
| Folate | 23µg | 93µg | 18% |
| Copper | 0.178mg | 0.328mg | 17% |
| Polyunsaturated fat | 0.076g | 2.067g | 13% |
| Carbs | 27.88g | 65.37g | 12% |
| Calories | 118kcal | 310kcal | 10% |
| Calcium | 17mg | 111mg | 9% |
| Fats | 0.17g | 5.85g | 9% |
| Selenium | 0.7µg | 5.6µg | 9% |
| Zinc | 0.24mg | 1.09mg | 8% |
| Saturated fat | 0.037g | 1.586g | 7% |
| Vitamin B5 | 0.314mg | 6% | |
| Vitamin B3 | 0.552mg | 1.46mg | 6% |
| Sodium | 9mg | 148mg | 6% |
| Choline | 16.5mg | 3% | |
| Vitamin E | 0.35mg | 2% | |
| Vitamin A | 7µg | 27µg | 2% |
| Vitamin K | 2.3µg | 2% | |
| Fiber | 4.1g | 3.9g | 1% |
| Monounsaturated fat | 0.006g | 0.429g | 1% |
| Net carbs | 23.78g | 61.47g | N/A |
| Sugar | 0.5g | N/A | |
| Vitamin B1 | 0.112mg | 0.115mg | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.054mg | 0% | |
| Isoleucine | 0.052mg | 0% | |
| Leucine | 0.096mg | 0% | |
| Lysine | 0.059mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.071mg | 0% | |
| Valine | 0.062mg | 0% | |
| Histidine | 0.034mg | 0% | |
| Omega-3 - DPA | 0g | 0.006g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +484.9% |
| Contains more ProteinProtein | +647.1% |
| Contains more FatsFats | +3341.2% |
| Contains more CarbsCarbs | +134.5% |
| Contains more OtherOther | +564.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.7% |
| Contains more Mono. FatMonounsaturated fat | +7050% |
| Contains more Poly. FatPolyunsaturated fat | +2619.7% |