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  6. Yam vs. Flax seeds

Yam vs. Flax seeds — In-Depth Nutrition Comparison

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Differences between yam and flax seeds

  • Flax seeds are higher than yam in vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, selenium, zinc, and calcium.
  • Flax seeds' daily need coverage for vitamin B1 is 128% higher.

The food types used in this comparison are Yam, raw and Seeds, flaxseed.

Infographic

Yam vs Flax 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
1
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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains less SodiumSodium -70%
Contains more MagnesiumMagnesium +1766.7%
Contains more CalciumCalcium +1400%
Contains more IronIron +961.1%
Contains more CopperCopper +585.4%
Contains more ZincZinc +1708.3%
Contains more PhosphorusPhosphorus +1067.3%
Contains more ManganeseManganese +525.2%
Contains more SeleniumSelenium +3528.6%
~equal in Potassium ~813mg

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
3
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +2750%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +12.9%
Contains more Vitamin B1Vitamin B1 +1367.9%
Contains more Vitamin B2Vitamin B2 +403.1%
Contains more Vitamin B3Vitamin B3 +458%
Contains more Vitamin B5Vitamin B5 +213.7%
Contains more Vitamin B6Vitamin B6 +61.4%
Contains more Vitamin KVitamin K +87%
Contains more FolateFolate +278.3%
Contains more CholineCholine +377%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Flax seeds DV% diff.
Polyunsaturated fat 0.076g 28.73g 191%
Vitamin B1 0.112mg 1.644mg 128%
Copper 0.178mg 1.22mg 116%
Fiber 4.1g 27.3g 93%
Manganese 0.397mg 2.482mg 91%
Magnesium 21mg 392mg 88%
Phosphorus 55mg 642mg 84%
Fats 0.17g 42.16g 65%
Iron 0.54mg 5.73mg 65%
Selenium 0.7µg 25.4µg 45%
Zinc 0.24mg 4.34mg 37%
Protein 1.53g 18.29g 34%
Calcium 17mg 255mg 24%
Calories 118kcal 534kcal 21%
Monounsaturated fat 0.006g 7.527g 19%
Vitamin C 17.1mg 0.6mg 18%
Vitamin B3 0.552mg 3.08mg 16%
Folate 23µg 87µg 16%
Saturated fat 0.037g 3.663g 16%
Vitamin B6 0.293mg 0.473mg 14%
Vitamin B5 0.314mg 0.985mg 13%
Choline 16.5mg 78.7mg 11%
Vitamin B2 0.032mg 0.161mg 10%
Vitamin K 2.3µg 4.3µg 2%
Vitamin A 7µg 0µg 1%
Sodium 9mg 30mg 1%
Carbs 27.88g 28.88g 0%
Net carbs 23.78g 1.58g N/A
Potassium 816mg 813mg 0%
Sugar 0.5g 1.55g N/A
Vitamin E 0.35mg 0.31mg 0%
Tryptophan 0.012mg 0.297mg 0%
Threonine 0.054mg 0.766mg 0%
Isoleucine 0.052mg 0.896mg 0%
Leucine 0.096mg 1.235mg 0%
Lysine 0.059mg 0.862mg 0%
Methionine 0.021mg 0.37mg 0%
Phenylalanine 0.071mg 0.957mg 0%
Valine 0.062mg 1.072mg 0%
Histidine 0.034mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g 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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more WaterWater +900%
Contains more ProteinProtein +1095.4%
Contains more FatsFats +24700%
Contains more OtherOther +352.4%
~equal in Carbs ~28.88g

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +125350%
Contains more Poly. FatPolyunsaturated fat +37702.6%

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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.