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  6. Yam vs. Strawberry

Yam vs. Strawberry — In-Depth Nutrition Comparison

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What are the differences between yam and strawberries?

  • Yam is higher in potassium, vitamin B6, copper, fiber, and vitamin B1, yet strawberries are higher in vitamin C.
  • Strawberries' daily need coverage for vitamin C is 46% more.
  • Yam has 6 times more vitamin B6 than strawberries. While yam has 0.293mg of vitamin B6, strawberries have only 0.047mg.
  • The amount of sugar in yam is lower.
  • The glycemic index of strawberries is lower.

We used Yam, raw and Strawberries, raw types in this article.

Infographic

Yam vs Strawberry 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
7
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 9.3% 4.8% 14% 15% 16% 3.8% 10% 0.13% 50% 2.2%
Contains more MagnesiumMagnesium +61.5%
Contains more PotassiumPotassium +433.3%
Contains more IronIron +31.7%
Contains more CopperCopper +270.8%
Contains more ZincZinc +71.4%
Contains more PhosphorusPhosphorus +129.2%
Contains more SeleniumSelenium +75%
Contains less SodiumSodium -88.9%
~equal in Calcium ~16mg
~equal in Manganese ~0.386mg

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
8
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 196% 0.33% 5.8% 0% 6% 5.1% 7.2% 7.5% 11% 0% 5.5% 18% 3.1%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin EVitamin E +20.7%
Contains more Vitamin B1Vitamin B1 +366.7%
Contains more Vitamin B2Vitamin B2 +45.5%
Contains more Vitamin B3Vitamin B3 +43%
Contains more Vitamin B5Vitamin B5 +151.2%
Contains more Vitamin B6Vitamin B6 +523.4%
Contains more CholineCholine +189.5%
Contains more Vitamin CVitamin C +243.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.2µg
~equal in Folate ~24µg

All nutrients comparison - raw data values

Nutrient Yam Strawberry DV% diff.
Vitamin C 17.1mg 58.8mg 46%
Potassium 816mg 153mg 20%
Vitamin B6 0.293mg 0.047mg 19%
Copper 0.178mg 0.048mg 14%
Fiber 4.1g 2g 8%
Vitamin B1 0.112mg 0.024mg 7%
Carbs 27.88g 7.68g 7%
Vitamin B5 0.314mg 0.125mg 4%
Phosphorus 55mg 24mg 4%
Calories 118kcal 32kcal 4%
Fructose 2.44g 3%
Magnesium 21mg 13mg 2%
Choline 16.5mg 5.7mg 2%
Iron 0.54mg 0.41mg 2%
Protein 1.53g 0.67g 2%
Zinc 0.24mg 0.14mg 1%
Polyunsaturated fat 0.076g 0.155g 1%
Vitamin A 7µg 1µg 1%
Selenium 0.7µg 0.4µg 1%
Vitamin B2 0.032mg 0.022mg 1%
Vitamin B3 0.552mg 0.386mg 1%
Fats 0.17g 0.3g 0%
Net carbs 23.78g 5.68g N/A
Calcium 17mg 16mg 0%
Sugar 0.5g 4.89g N/A
Starch 0.04g 0%
Sodium 9mg 1mg 0%
Vitamin E 0.35mg 0.29mg 0%
Manganese 0.397mg 0.386mg 0%
Vitamin K 2.3µg 2.2µg 0%
Folate 23µg 24µg 0%
Saturated fat 0.037g 0.015g 0%
Monounsaturated fat 0.006g 0.043g 0%
Tryptophan 0.012mg 0.008mg 0%
Threonine 0.054mg 0.02mg 0%
Isoleucine 0.052mg 0.016mg 0%
Leucine 0.096mg 0.034mg 0%
Lysine 0.059mg 0.026mg 0%
Methionine 0.021mg 0.002mg 0%
Phenylalanine 0.071mg 0.019mg 0%
Valine 0.062mg 0.019mg 0%
Histidine 0.034mg 0.012mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
3
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
8% 91%
Protein: 0.67 g
Fats: 0.3 g
Carbs: 7.68 g
Water: 90.95 g
Other: 0.4 g
Contains more ProteinProtein +128.4%
Contains more CarbsCarbs +263%
Contains more OtherOther +105%
Contains more FatsFats +76.5%
Contains more WaterWater +30.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
0
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
7% 20% 73%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.043 g
Polyunsaturated fat: Poly. Fat 0.155 g
Contains less Sat. FatSaturated fat -59.5%
Contains more Mono. FatMonounsaturated fat +616.7%
Contains more Poly. FatPolyunsaturated fat +103.9%

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. Strawberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167762/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.