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  6. Yam vs. Garlic powder

Yam vs. Garlic powder — In-Depth Nutrition Comparison

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Differences between yam and garlic powder

  • Yam is higher in vitamin C; however, garlic powder is richer in vitamin B6, iron, phosphorus, selenium, copper, vitamin B1, manganese, zinc, and fiber.
  • Garlic powder's daily need coverage for vitamin B6 is 105% higher.
  • Yam has 14 times more vitamin C than garlic powder. While yam has 17.1mg of vitamin C, garlic powder has only 1.2mg.
  • Garlic powder has a lower glycemic index (5) than yam (51).

The food types used in this comparison are Yam, raw and Spices, garlic powder.

Infographic

Yam vs Garlic powder 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 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
Contains less SodiumSodium -85%
Contains more MagnesiumMagnesium +266.7%
Contains more CalciumCalcium +364.7%
Contains more PotassiumPotassium +46.2%
Contains more IronIron +946.3%
Contains more CopperCopper +199.4%
Contains more ZincZinc +1145.8%
Contains more PhosphorusPhosphorus +652.7%
Contains more ManganeseManganese +146.6%
Contains more SeleniumSelenium +3314.3%

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
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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
Contains more Vitamin CVitamin C +1325%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +475%
Contains more Vitamin EVitamin E +91.4%
Contains more Vitamin B1Vitamin B1 +288.4%
Contains more Vitamin B2Vitamin B2 +340.6%
Contains more Vitamin B3Vitamin B3 +44.2%
Contains more Vitamin B5Vitamin B5 +136.6%
Contains more Vitamin B6Vitamin B6 +464.5%
Contains more FolateFolate +104.3%
Contains more CholineCholine +309.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Garlic powder DV% diff.
Vitamin B6 0.293mg 1.654mg 105%
Iron 0.54mg 5.65mg 64%
Phosphorus 55mg 414mg 51%
Selenium 0.7µg 23.9µg 42%
Copper 0.178mg 0.533mg 39%
Protein 1.53g 16.55g 30%
Vitamin B1 0.112mg 0.435mg 27%
Zinc 0.24mg 2.99mg 25%
Manganese 0.397mg 0.979mg 25%
Fiber 4.1g 9g 20%
Vitamin C 17.1mg 1.2mg 18%
Carbs 27.88g 72.73g 15%
Magnesium 21mg 77mg 13%
Calories 118kcal 331kcal 11%
Potassium 816mg 1193mg 11%
Vitamin B5 0.314mg 0.743mg 9%
Choline 16.5mg 67.5mg 9%
Vitamin B2 0.032mg 0.141mg 8%
Folate 23µg 47µg 6%
Calcium 17mg 79mg 6%
Vitamin E 0.35mg 0.67mg 2%
Sodium 9mg 60mg 2%
Vitamin B3 0.552mg 0.796mg 2%
Vitamin K 2.3µg 0.4µg 2%
Vitamin A 7µg 0µg 1%
Saturated fat 0.037g 0.249g 1%
Polyunsaturated fat 0.076g 0.178g 1%
Fats 0.17g 0.73g 1%
Net carbs 23.78g 63.73g N/A
Sugar 0.5g 2.43g N/A
Monounsaturated fat 0.006g 0.115g 0%
Tryptophan 0.012mg 0.121mg 0%
Threonine 0.054mg 0.374mg 0%
Isoleucine 0.052mg 0.414mg 0%
Leucine 0.096mg 0.728mg 0%
Lysine 0.059mg 0.768mg 0%
Methionine 0.021mg 0.111mg 0%
Phenylalanine 0.071mg 0.525mg 0%
Valine 0.062mg 0.667mg 0%
Histidine 0.034mg 0.263mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.012g N/A
Omega-6 - Eicosadienoic acid 0.022g 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% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 g
Contains more WaterWater +979.1%
Contains more ProteinProtein +981.7%
Contains more FatsFats +329.4%
Contains more CarbsCarbs +160.9%
Contains more OtherOther +331.7%

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
46% 21% 33%
Saturated fat: Sat. Fat 0.249 g
Monounsaturated fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 g
Contains less Sat. FatSaturated fat -85.1%
Contains more Mono. FatMonounsaturated fat +1816.7%
Contains more Poly. FatPolyunsaturated fat +134.2%

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. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/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.