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  6. Yam vs. Sapodilla

Yam vs. Sapodilla — In-Depth Nutrition Comparison

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The main differences between Yam and Sapodilla

  • Sapodilla contains less Vitamin B6, Potassium, Copper, Vitamin B1, and Phosphorus than Yam.
  • Daily need coverage for Vitamin B6 from Yam is 20% higher.

Food types used in this article are Yam, raw and Sapodilla, raw.

Infographic

Yam vs Sapodilla 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
8
:
2
Sapodilla
Sapodilla
Contains more Magnesium +75%
Contains more Phosphorus +358.3%
Contains more Potassium +322.8%
Contains less Sodium -25%
Contains more Zinc +140%
Contains more Copper +107%
Contains more Selenium +16.7%
Contains more Calcium +23.5%
Contains more Iron +48.1%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Sapodilla
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 30% 9% 6% 18% 2% 3% 29% 0% 4%
Contains more Magnesium +75%
Contains more Phosphorus +358.3%
Contains more Potassium +322.8%
Contains less Sodium -25%
Contains more Zinc +140%
Contains more Copper +107%
Contains more Selenium +16.7%
Contains more Calcium +23.5%
Contains more Iron +48.1%

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
11
:
0
Sapodilla
Sapodilla
Contains more Vitamin A +130%
Contains more Vitamin C +16.3%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +176%
Contains more Vitamin B5 +24.6%
Contains more Vitamin B6 +691.9%
Contains more Folate +64.3%
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%
Sapodilla
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 49% 0% 5% 4% 16% 9% 11% 0% 0%
Contains more Vitamin A +130%
Contains more Vitamin C +16.3%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +60%
Contains more Vitamin B3 +176%
Contains more Vitamin B5 +24.6%
Contains more Vitamin B6 +691.9%
Contains more Folate +64.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
3
:
2
Sapodilla
Sapodilla
Contains more Protein +247.7%
Contains more Carbs +39.7%
Contains more Other +64%
Contains more Fats +547.1%
Contains more Water +12.1%
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Sapodilla
20% 78%
Protein: 0.44 g
Fats: 1.1 g
Carbs: 19.96 g
Water: 78 g
Other: 0.5 g
Contains more Protein +247.7%
Contains more Carbs +39.7%
Contains more Other +64%
Contains more Fats +547.1%
Contains more Water +12.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
2
:
1
Sapodilla
Sapodilla
Contains less Saturated Fat -80.9%
Contains more Polyunsaturated fat +590.9%
Contains more Monounsaturated Fat +8583.3%
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Sapodilla
27% 72%
Saturated Fat: 0.194 g
Monounsaturated Fat: 0.521 g
Polyunsaturated fat: 0.011 g
Contains less Saturated Fat -80.9%
Contains more Polyunsaturated fat +590.9%
Contains more Monounsaturated Fat +8583.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yam Sapodilla Opinion
Net carbs 23.78g 14.66g Yam
Protein 1.53g 0.44g Yam
Fats 0.17g 1.1g Sapodilla
Carbs 27.88g 19.96g Yam
Calories 118kcal 83kcal Yam
Sugar 0.5g Sapodilla
Fiber 4.1g 5.3g Sapodilla
Calcium 17mg 21mg Sapodilla
Iron 0.54mg 0.8mg Sapodilla
Magnesium 21mg 12mg Yam
Phosphorus 55mg 12mg Yam
Potassium 816mg 193mg Yam
Sodium 9mg 12mg Yam
Zinc 0.24mg 0.1mg Yam
Copper 0.178mg 0.086mg Yam
Manganese 0.397mg Yam
Selenium 0.7µg 0.6µg Yam
Vitamin A 138IU 60IU Yam
Vitamin A RAE 7µg 3µg Yam
Vitamin E 0.35mg Yam
Vitamin C 17.1mg 14.7mg Yam
Vitamin B1 0.112mg 0mg Yam
Vitamin B2 0.032mg 0.02mg Yam
Vitamin B3 0.552mg 0.2mg Yam
Vitamin B5 0.314mg 0.252mg Yam
Vitamin B6 0.293mg 0.037mg Yam
Folate 23µg 14µg Yam
Vitamin K 2.3µg Yam
Tryptophan 0.012mg 0.005mg Yam
Threonine 0.054mg 0.012mg Yam
Isoleucine 0.052mg 0.015mg Yam
Leucine 0.096mg 0.024mg Yam
Lysine 0.059mg 0.039mg Yam
Methionine 0.021mg 0.003mg Yam
Phenylalanine 0.071mg 0.013mg Yam
Valine 0.062mg 0.016mg Yam
Histidine 0.034mg 0.016mg Yam
Saturated Fat 0.037g 0.194g Yam
Monounsaturated Fat 0.006g 0.521g Sapodilla
Polyunsaturated fat 0.076g 0.011g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Sapodilla
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
8%
Sapodilla
Minerals Daily Need Coverage Score
26%
Yam
10%
Sapodilla

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.157g)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Sapodilla
Sapodilla is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Sapodilla
Sapodilla is lower in glycemic index (difference - 14)
Which food is cheaper?
Sapodilla
Sapodilla is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sapodilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167759/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.