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Yam vs. Sesame — In-Depth Nutrition Comparison

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The main differences between yam and sesame

  • Yam contains less copper, iron, calcium, manganese, phosphorus, magnesium, zinc, selenium, vitamin B1, and vitamin B6 than sesame.
  • Daily need coverage for copper for sesame is 434% higher.

Food types used in this article are Yam, raw and Seeds, sesame seeds, whole, dried.

Infographic

Yam vs Sesame 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%
Sesame
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Contains more PotassiumPotassium +74.4%
Contains less SodiumSodium -18.2%
Contains more MagnesiumMagnesium +1571.4%
Contains more CalciumCalcium +5635.3%
Contains more IronIron +2594.4%
Contains more CopperCopper +2193.3%
Contains more ZincZinc +3129.2%
Contains more PhosphorusPhosphorus +1043.6%
Contains more ManganeseManganese +519.6%
Contains more SeleniumSelenium +4814.3%

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
5
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%
Sesame
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 0% 0% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +40%
Contains more Vitamin B5Vitamin B5 +528%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +606.3%
Contains more Vitamin B2Vitamin B2 +671.9%
Contains more Vitamin B3Vitamin B3 +717.9%
Contains more Vitamin B6Vitamin B6 +169.6%
Contains more FolateFolate +321.7%
Contains more CholineCholine +55.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Sesame
3
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Contains more CarbsCarbs +18.9%
Contains more WaterWater +1384%
Contains more ProteinProtein +1058.8%
Contains more FatsFats +29117.6%
Contains more OtherOther +443.9%

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
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +312550%
Contains more Poly. FatPolyunsaturated fat +28548.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yam Sesame DV% diff.
Copper 0.178mg 4.082mg 434%
Iron 0.54mg 14.55mg 175%
Polyunsaturated fat 0.076g 21.773g 145%
Calcium 17mg 975mg 96%
Manganese 0.397mg 2.46mg 90%
Phosphorus 55mg 629mg 82%
Magnesium 21mg 351mg 79%
Fats 0.17g 49.67g 76%
Zinc 0.24mg 7.75mg 68%
Selenium 0.7µg 34.4µg 61%
Vitamin B1 0.112mg 0.791mg 57%
Monounsaturated fat 0.006g 18.759g 47%
Vitamin B6 0.293mg 0.79mg 38%
Protein 1.53g 17.73g 32%
Fiber 4.1g 11.8g 31%
Saturated fat 0.037g 6.957g 31%
Vitamin B3 0.552mg 4.515mg 25%
Calories 118kcal 573kcal 23%
Folate 23µg 97µg 19%
Vitamin C 17.1mg 0mg 19%
Vitamin B2 0.032mg 0.247mg 17%
Potassium 816mg 468mg 10%
Vitamin B5 0.314mg 0.05mg 5%
Vitamin K 2.3µg 0µg 2%
Choline 16.5mg 25.6mg 2%
Vitamin E 0.35mg 0.25mg 1%
Carbs 27.88g 23.45g 1%
Vitamin A 7µg 0µg 1%
Net carbs 23.78g 11.65g N/A
Sugar 0.5g 0.3g N/A
Sodium 9mg 11mg 0%
Tryptophan 0.012mg 0.388mg 0%
Threonine 0.054mg 0.736mg 0%
Isoleucine 0.052mg 0.763mg 0%
Leucine 0.096mg 1.358mg 0%
Lysine 0.059mg 0.569mg 0%
Methionine 0.021mg 0.586mg 0%
Phenylalanine 0.071mg 0.94mg 0%
Valine 0.062mg 0.99mg 0%
Histidine 0.034mg 0.522mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Sesame
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
18%
Yam
47%
Sesame
Minerals Daily Need Coverage Score
26%
Yam
348%
Sesame

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 6.92g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 51)
Which food is cheaper?
Yam
Yam is cheaper (difference - $3.8)
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 0.2g)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.