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  6. Yam vs. Chia seeds

Yam vs. Chia seeds — In-Depth Nutrition Comparison

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What are the differences between yam and chia seeds?

  • Chia seeds are richer than yam in fiber, phosphorus, manganese, selenium, iron, copper, magnesium, calcium, vitamin B3, and vitamin B1.
  • Chia seeds' daily need coverage for fiber is 121% more.
  • The glycemic index of chia seeds is lower.

We used Yam, raw and Seeds, chia seeds, dried types in this article.

Infographic

Yam vs Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more PotassiumPotassium +100.5%
Contains less SodiumSodium -43.8%
Contains more MagnesiumMagnesium +1495.2%
Contains more CalciumCalcium +3611.8%
Contains more IronIron +1329.6%
Contains more CopperCopper +419.1%
Contains more ZincZinc +1808.3%
Contains more PhosphorusPhosphorus +1463.6%
Contains more ManganeseManganese +585.9%
Contains more SeleniumSelenium +7785.7%

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
6
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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin CVitamin C +968.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +42.9%
Contains more Vitamin B1Vitamin B1 +453.6%
Contains more Vitamin B2Vitamin B2 +431.3%
Contains more Vitamin B3Vitamin B3 +1499.6%
Contains more FolateFolate +113%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Chia seeds DV% diff.
Polyunsaturated fat 0.076g 23.665g 157%
Fiber 4.1g 34.4g 121%
Phosphorus 55mg 860mg 115%
Manganese 0.397mg 2.723mg 101%
Selenium 0.7µg 55.2µg 99%
Iron 0.54mg 7.72mg 90%
Copper 0.178mg 0.924mg 83%
Magnesium 21mg 335mg 75%
Calcium 17mg 631mg 61%
Vitamin B3 0.552mg 8.83mg 52%
Fats 0.17g 30.74g 47%
Vitamin B1 0.112mg 0.62mg 42%
Zinc 0.24mg 4.58mg 39%
Protein 1.53g 16.54g 30%
Vitamin B6 0.293mg 23%
Calories 118kcal 486kcal 18%
Vitamin C 17.1mg 1.6mg 17%
Saturated fat 0.037g 3.33g 15%
Potassium 816mg 407mg 12%
Vitamin B2 0.032mg 0.17mg 11%
Folate 23µg 49µg 7%
Vitamin B5 0.314mg 6%
Monounsaturated fat 0.006g 2.309g 6%
Carbs 27.88g 42.12g 5%
Choline 16.5mg 3%
Vitamin K 2.3µg 2%
Vitamin E 0.35mg 0.5mg 1%
Vitamin A 7µg 1%
Net carbs 23.78g 7.72g N/A
Sugar 0.5g N/A
Sodium 9mg 16mg 0%
Trans fat 0g 0.14g N/A
Tryptophan 0.012mg 0.436mg 0%
Threonine 0.054mg 0.709mg 0%
Isoleucine 0.052mg 0.801mg 0%
Leucine 0.096mg 1.371mg 0%
Lysine 0.059mg 0.97mg 0%
Methionine 0.021mg 0.588mg 0%
Phenylalanine 0.071mg 1.016mg 0%
Valine 0.062mg 0.95mg 0%
Histidine 0.034mg 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more WaterWater +1100%
Contains more ProteinProtein +981%
Contains more FatsFats +17982.4%
Contains more CarbsCarbs +51.1%
Contains more OtherOther +485.4%

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +38383.3%
Contains more Poly. FatPolyunsaturated fat +31038.2%

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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.