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  6. Yam vs. Mayonnaise

Yam vs. Mayonnaise — In-Depth Nutrition Comparison

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What are the main differences between yam and mayonnaise?

  • Yam is richer in potassium, vitamin B6, vitamin C, copper, manganese, and fiber, yet mayonnaise is richer in vitamin K and vitamin E.
  • Mayonnaise's daily need coverage for vitamin K is 134% higher.
  • Yam contains less sodium.

We used Yam, raw and Salad dressing, mayonnaise, regular types in this comparison.

Infographic

Yam vs Mayonnaise 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
9
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 0.71% 2.4% 1.8% 7.9% 6.3% 4.1% 9% 83% 0.91% 13%
Contains more MagnesiumMagnesium +2000%
Contains more CalciumCalcium +112.5%
Contains more PotassiumPotassium +3980%
Contains more IronIron +157.1%
Contains more CopperCopper +836.8%
Contains more ZincZinc +60%
Contains more PhosphorusPhosphorus +161.9%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +5571.4%
Contains more SeleniumSelenium +228.6%

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
7
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% 5.3% 66% 3% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1020%
Contains more Vitamin B2Vitamin B2 +68.4%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +82.6%
Contains more Vitamin B6Vitamin B6 +3562.5%
Contains more FolateFolate +360%
Contains more Vitamin AVitamin A +128.6%
Contains more Vitamin EVitamin E +837.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +6987%
Contains more CholineCholine +107.3%

All nutrients comparison - raw data values

Nutrient Yam Mayonnaise DV% diff.
Polyunsaturated fat 0.076g 44.69g 297%
Vitamin K 2.3µg 163µg 134%
Fats 0.17g 74.85g 115%
Saturated fat 0.037g 11.703g 53%
Monounsaturated fat 0.006g 16.843g 42%
Calories 118kcal 680kcal 28%
Sodium 9mg 635mg 27%
Potassium 816mg 20mg 23%
Vitamin B6 0.293mg 0.008mg 22%
Vitamin E 0.35mg 3.28mg 20%
Vitamin C 17.1mg 0mg 19%
Copper 0.178mg 0.019mg 18%
Manganese 0.397mg 0.007mg 17%
Fiber 4.1g 0g 16%
Cholesterol 0mg 42mg 14%
Vitamin B1 0.112mg 0.01mg 9%
Carbs 27.88g 0.57g 9%
Phosphorus 55mg 21mg 5%
Folate 23µg 5µg 5%
Vitamin B12 0µg 0.12µg 5%
Magnesium 21mg 1mg 5%
Iron 0.54mg 0.21mg 4%
Vitamin B3 0.552mg 0mg 3%
Choline 16.5mg 34.2mg 3%
Vitamin B5 0.314mg 0.172mg 3%
Selenium 0.7µg 2.3µg 3%
Vitamin B2 0.032mg 0.019mg 1%
Protein 1.53g 0.96g 1%
Vitamin D 0µg 0.2µg 1%
Vitamin A 7µg 16µg 1%
Zinc 0.24mg 0.15mg 1%
Calcium 17mg 8mg 1%
Vitamin D 0IU 7IU 1%
Net carbs 23.78g 0.57g N/A
Sugar 0.5g 0.57g N/A
Trans fat 0g 0.187g N/A
Tryptophan 0.012mg 0.017mg 0%
Threonine 0.054mg 0.055mg 0%
Isoleucine 0.052mg 0.065mg 0%
Leucine 0.096mg 0.095mg 0%
Lysine 0.059mg 0.072mg 0%
Methionine 0.021mg 0.035mg 0%
Phenylalanine 0.071mg 0.057mg 0%
Valine 0.062mg 0.074mg 0%
Histidine 0.034mg 0.026mg 0%
Fructose 0.05g 0%
Omega-3 - DHA 0g 0.005g N/A
Omega-3 - ALA 5.331g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.125g N/A
Omega-6 - Eicosadienoic acid 0.03g N/A
Omega-6 - Linoleic acid 38.942g N/A

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
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 g
Contains more ProteinProtein +59.4%
Contains more CarbsCarbs +4791.2%
Contains more WaterWater +221.5%
Contains more FatsFats +43929.4%
Contains more OtherOther +140.2%

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
16% 23% 61%
Saturated fat: Sat. Fat 11.703 g
Monounsaturated fat: Mono. Fat 16.843 g
Polyunsaturated fat: Poly. Fat 44.69 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +280616.7%
Contains more Poly. FatPolyunsaturated fat +58702.6%

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. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/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.