Yam vs. Soy sauce — In-Depth Nutrition Comparison
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The main differences between yam and soy sauce
- Yam has more vitamin C, copper, fiber, potassium, and vitamin B6; however, soy sauce has more manganese, phosphorus, magnesium, and iron.
- Daily need coverage for sodium for soy sauce is 238% higher.
- Yam is lower in sodium.
- Yam has a higher glycemic index than soy sauce.
Food types used in this article are Yam, raw and Soy sauce made from soy and wheat (shoyu).
Infographic
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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 PotassiumPotassium | +87.6% |
| Contains more CopperCopper | +314% |
| Contains less SodiumSodium | -99.8% |
| Contains more SeleniumSelenium | +40% |
| Contains more MagnesiumMagnesium | +252.4% |
| Contains more CalciumCalcium | +94.1% |
| Contains more IronIron | +168.5% |
| Contains more ZincZinc | +262.5% |
| Contains more PhosphorusPhosphorus | +201.8% |
| Contains more ManganeseManganese | +156.4% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +239.4% |
| Contains more Vitamin B6Vitamin B6 | +98% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +64.3% |
| Contains more Vitamin B2Vitamin B2 | +415.6% |
| Contains more Vitamin B3Vitamin B3 | +297.8% |
| Contains more CholineCholine | +10.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +465.5% |
| Contains more ProteinProtein | +432% |
| Contains more FatsFats | +235.3% |
| Contains more OtherOther | +1754.9% |
~equal in
Water
~71.15g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -49.3% |
| Contains more Mono. FatMonounsaturated fat | +1366.7% |
| Contains more Poly. FatPolyunsaturated fat | +246.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Sodium | 9mg | 5493mg | 238% |
| Manganese | 0.397mg | 1.018mg | 27% |
| Vitamin C | 17.1mg | 0mg | 19% |
| Phosphorus | 55mg | 166mg | 16% |
| Copper | 0.178mg | 0.043mg | 15% |
| Magnesium | 21mg | 74mg | 13% |
| Protein | 1.53g | 8.14g | 13% |
| Fiber | 4.1g | 0.8g | 13% |
| Vitamin B6 | 0.293mg | 0.148mg | 11% |
| Potassium | 816mg | 435mg | 11% |
| Iron | 0.54mg | 1.45mg | 11% |
| Vitamin B3 | 0.552mg | 2.196mg | 10% |
| Vitamin B2 | 0.032mg | 0.165mg | 10% |
| Carbs | 27.88g | 4.93g | 8% |
| Vitamin B1 | 0.112mg | 0.033mg | 7% |
| Zinc | 0.24mg | 0.87mg | 6% |
| Calories | 118kcal | 53kcal | 3% |
| Vitamin E | 0.35mg | 0mg | 2% |
| Calcium | 17mg | 33mg | 2% |
| Vitamin K | 2.3µg | 0µg | 2% |
| Folate | 23µg | 14µg | 2% |
| Vitamin A | 7µg | 0µg | 1% |
| Fats | 0.17g | 0.57g | 1% |
| Polyunsaturated fat | 0.076g | 0.263g | 1% |
| Net carbs | 23.78g | 4.13g | N/A |
| Sugar | 0.5g | 0.4g | N/A |
| Selenium | 0.7µg | 0.5µg | 0% |
| Vitamin B5 | 0.314mg | 0.297mg | 0% |
| Saturated fat | 0.037g | 0.073g | 0% |
| Choline | 16.5mg | 18.3mg | 0% |
| Monounsaturated fat | 0.006g | 0.088g | 0% |
| Tryptophan | 0.012mg | 0.096mg | 0% |
| Threonine | 0.054mg | 0.271mg | 0% |
| Isoleucine | 0.052mg | 0.318mg | 0% |
| Leucine | 0.096mg | 0.537mg | 0% |
| Lysine | 0.059mg | 0.381mg | 0% |
| Methionine | 0.021mg | 0.097mg | 0% |
| Phenylalanine | 0.071mg | 0.353mg | 0% |
| Valine | 0.062mg | 0.332mg | 0% |
| Histidine | 0.034mg | 0.174mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
12%
Minerals Daily Need Coverage Score
26%
112%
Comparison summary
Which food contains less Sodium?
Yam contains less Sodium (difference - 5484mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.036g)
Which food is cheaper?
Yam is cheaper (difference - $3.2)
Which food is richer in vitamins?
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Soy sauce is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Soy sauce is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Soy sauce is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)