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Yam vs. Soybean meal — In-Depth Nutrition Comparison

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Significant differences between yam and soybean meal

  • The amount of copper, iron, manganese, phosphorus, folate, magnesium, potassium, vitamin B1, zinc, and vitamin B5 in soybean meal is higher than in yam.
  • Soybean meal covers your daily copper needs 202% more than yam.
  • Soybean meal has a higher glycemic index. The glycemic index of soybean meal is 68, while the glycemic index of yam is 51.

Specific food types used in this comparison are Yam, raw and Soy meal, defatted, raw.

Infographic

Yam vs Soybean meal 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
0
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 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
Contains more MagnesiumMagnesium +1357.1%
Contains more CalciumCalcium +1335.3%
Contains more PotassiumPotassium +205.1%
Contains more IronIron +2437%
Contains more CopperCopper +1023.6%
Contains more ZincZinc +2008.3%
Contains more PhosphorusPhosphorus +1174.5%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +857.2%
Contains more SeleniumSelenium +371.4%

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.
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%
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% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +517%
Contains more Vitamin B2Vitamin B2 +684.4%
Contains more Vitamin B3Vitamin B3 +368.7%
Contains more Vitamin B5Vitamin B5 +529.3%
Contains more Vitamin B6Vitamin B6 +94.2%
Contains more FolateFolate +1217.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
Contains more WaterWater +902.9%
Contains more ProteinProtein +3115.7%
Contains more FatsFats +1305.9%
Contains more CarbsCarbs +28.7%
Contains more OtherOther +580.5%

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
16% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 g
Contains less Sat. FatSaturated fat -86.2%
Contains more Mono. FatMonounsaturated fat +6716.7%
Contains more Poly. FatPolyunsaturated fat +1275%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yam Soybean meal DV% diff.
Copper 0.178mg 2mg 202%
Iron 0.54mg 13.7mg 165%
Manganese 0.397mg 3.8mg 148%
Protein 1.53g 49.2g 95%
Phosphorus 55mg 701mg 92%
Folate 23µg 303µg 70%
Magnesium 21mg 306mg 68%
Potassium 816mg 2490mg 49%
Vitamin B1 0.112mg 0.691mg 48%
Zinc 0.24mg 5.06mg 44%
Vitamin B5 0.314mg 1.976mg 33%
Calcium 17mg 244mg 23%
Vitamin B6 0.293mg 0.569mg 21%
Vitamin C 17.1mg 0mg 19%
Vitamin B2 0.032mg 0.251mg 17%
Fiber 4.1g 16%
Vitamin B3 0.552mg 2.587mg 13%
Calories 118kcal 337kcal 11%
Polyunsaturated fat 0.076g 1.045g 6%
Selenium 0.7µg 3.3µg 5%
Fats 0.17g 2.39g 3%
Carbs 27.88g 35.89g 3%
Choline 16.5mg 3%
Vitamin E 0.35mg 2%
Vitamin K 2.3µg 2%
Saturated fat 0.037g 0.268g 1%
Monounsaturated fat 0.006g 0.409g 1%
Vitamin A 7µg 2µg 1%
Net carbs 23.78g 35.89g N/A
Sugar 0.5g N/A
Sodium 9mg 3mg 0%
Tryptophan 0.012mg 0.653mg 0%
Threonine 0.054mg 1.952mg 0%
Isoleucine 0.052mg 2.18mg 0%
Leucine 0.096mg 3.66mg 0%
Lysine 0.059mg 2.991mg 0%
Methionine 0.021mg 0.606mg 0%
Phenylalanine 0.071mg 2.346mg 0%
Valine 0.062mg 2.243mg 0%
Histidine 0.034mg 1.212mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Soybean meal
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
58%
Soybean meal
Minerals Daily Need Coverage Score
26%
Yam
264%
Soybean meal

Comparison summary

Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 0.231g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 17)
Which food is lower in Sugar?
Soybean meal
Soybean meal is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Soybean meal
Soybean meal contains less Sodium (difference - 6mg)
Which food is cheaper?
Soybean meal
Soybean meal is cheaper (difference - $0.2)
Which food is richer in minerals?
Soybean meal
Soybean meal 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. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.