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Yam vs. Spread — In-Depth Nutrition Comparison

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The main differences between yam and spread

  • Yam has more potassium, vitamin C, manganese, fiber, and vitamin B6; however, spread has more vitamin B12 and selenium.
  • Daily need coverage for vitamin B12 for spread is 47% higher.
  • Yam is lower in sodium.
  • Yam has a higher glycemic index than spread.

Food types used in this article are Yam, raw and Sandwich spread, pork, beef.

Infographic

Yam vs Spread 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
6
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%
Spread
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +162.5%
Contains more CalciumCalcium +41.7%
Contains more PotassiumPotassium +641.8%
Contains more CopperCopper +36.9%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +1426.9%
Contains more IronIron +46.3%
Contains more ZincZinc +325%
Contains more SeleniumSelenium +1285.7%
~equal in Phosphorus ~59mg

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
4
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%
Spread
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +144.2%
Contains more Vitamin KVitamin K +43.8%
Contains more FolateFolate +1050%
Contains more Vitamin AVitamin A +271.4%
Contains more Vitamin EVitamin E +397.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +53.6%
Contains more Vitamin B2Vitamin B2 +318.8%
Contains more Vitamin B3Vitamin B3 +213.4%
Contains more Vitamin B5Vitamin B5 +36.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +277.6%

All nutrients comparison - raw data values

Nutrient Yam Spread DV% diff.
Vitamin B12 0µg 1.12µg 47%
Sodium 9mg 1013mg 44%
Saturated fat 0.037g 5.977g 27%
Fats 0.17g 17.34g 26%
Potassium 816mg 110mg 21%
Vitamin C 17.1mg 0mg 19%
Monounsaturated fat 0.006g 7.584g 19%
Polyunsaturated fat 0.076g 2.565g 17%
Fiber 4.1g 0.2g 16%
Selenium 0.7µg 9.7µg 16%
Manganese 0.397mg 0.026mg 16%
Vitamin B6 0.293mg 0.12mg 13%
Cholesterol 0mg 38mg 13%
Protein 1.53g 7.66g 12%
Vitamin E 0.35mg 1.74mg 9%
Choline 16.5mg 62.3mg 8%
Vitamin B2 0.032mg 0.134mg 8%
Vitamin B3 0.552mg 1.73mg 7%
Zinc 0.24mg 1.02mg 7%
Calories 118kcal 235kcal 6%
Folate 23µg 2µg 5%
Carbs 27.88g 11.94g 5%
Vitamin B1 0.112mg 0.172mg 5%
Copper 0.178mg 0.13mg 5%
Vitamin D 0µg 0.6µg 3%
Magnesium 21mg 8mg 3%
Vitamin D 0IU 22IU 3%
Iron 0.54mg 0.79mg 3%
Vitamin B5 0.314mg 0.43mg 2%
Vitamin A 7µg 26µg 2%
Calcium 17mg 12mg 1%
Vitamin K 2.3µg 1.6µg 1%
Phosphorus 55mg 59mg 1%
Net carbs 23.78g 11.74g N/A
Sugar 0.5g 0g N/A
Tryptophan 0.012mg 0.082mg 0%
Threonine 0.054mg 0.334mg 0%
Isoleucine 0.052mg 0.334mg 0%
Leucine 0.096mg 0.6mg 0%
Lysine 0.059mg 0.663mg 0%
Methionine 0.021mg 0.196mg 0%
Phenylalanine 0.071mg 0.301mg 0%
Valine 0.062mg 0.356mg 0%
Histidine 0.034mg 0.279mg 0%

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
Spread
3
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more CarbsCarbs +133.5%
Contains more WaterWater +15.5%
Contains more ProteinProtein +400.7%
Contains more FatsFats +10100%
Contains more OtherOther +239%

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
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +126300%
Contains more Poly. FatPolyunsaturated fat +3275%

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.