Yam vs. Salsa — In-Depth Nutrition Comparison
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How are yam and salsa different?
- Yam is higher in potassium, vitamin C, vitamin B6, fiber, copper, and vitamin B1; however, salsa is richer in iron and vitamin A.
- Daily need coverage for iron for salsa is 21% higher.
- Yam contains 4 times more vitamin C than salsa. While yam contains 17.1mg of vitamin C, salsa contains only 4mg.
- Yam has less sodium.
Yam, raw and USDA Commodity, salsa are the varieties 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 more MagnesiumMagnesium | +31.3% |
| Contains more CalciumCalcium | +41.7% |
| Contains more PotassiumPotassium | +202.2% |
| Contains more CopperCopper | +85.4% |
| Contains more ZincZinc | +41.2% |
| Contains more PhosphorusPhosphorus | +83.3% |
| Contains less SodiumSodium | -97.9% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +75% |
| Contains more IronIron | +314.8% |
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 CVitamin C | +327.5% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +124% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +96.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +21.1% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +300% |
| Contains more Vitamin B3Vitamin B3 | +95.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.54mg | 2.24mg | 21% |
| Sodium | 9mg | 430mg | 18% |
| Manganese | 0.397mg | 17% | |
| Potassium | 816mg | 270mg | 16% |
| Vitamin C | 17.1mg | 4mg | 15% |
| Vitamin B6 | 0.293mg | 0.149mg | 11% |
| Fiber | 4.1g | 1.4g | 11% |
| Copper | 0.178mg | 0.096mg | 9% |
| Carbs | 27.88g | 7g | 7% |
| Vitamin B5 | 0.314mg | 6% | |
| Vitamin B1 | 0.112mg | 0.05mg | 5% |
| Phosphorus | 55mg | 30mg | 4% |
| Calories | 118kcal | 36kcal | 4% |
| Vitamin B3 | 0.552mg | 1.08mg | 3% |
| Choline | 16.5mg | 3% | |
| Vitamin A | 7µg | 28µg | 2% |
| Vitamin E | 0.35mg | 2% | |
| Vitamin K | 2.3µg | 2% | |
| Zinc | 0.24mg | 0.17mg | 1% |
| Folate | 23µg | 19µg | 1% |
| Selenium | 0.7µg | 0.4µg | 1% |
| Magnesium | 21mg | 16mg | 1% |
| Calcium | 17mg | 12mg | 1% |
| Protein | 1.53g | 1.5g | 0% |
| Fats | 0.17g | 0.2g | 0% |
| Net carbs | 23.78g | 5.6g | N/A |
| Sugar | 0.5g | N/A | |
| Vitamin B2 | 0.032mg | 0.03mg | 0% |
| Saturated fat | 0.037g | 0.029g | 0% |
| Monounsaturated fat | 0.006g | 0.016g | 0% |
| Polyunsaturated fat | 0.076g | 0.107g | 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +298.3% |
| Contains more FatsFats | +17.6% |
| Contains more WaterWater | +28.9% |
| Contains more OtherOther | +95.1% |
~equal in
Protein
~1.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -21.6% |
| Contains more Mono. FatMonounsaturated fat | +166.7% |
| Contains more Poly. FatPolyunsaturated fat | +40.8% |