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Yam vs. Sunflower seeds — In-Depth Nutrition Comparison

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What are the differences between yam and sunflower seeds?

  • Sunflower seeds are richer than yam in vitamin E, copper, vitamin B1, selenium, phosphorus, vitamin B6, magnesium, manganese, iron, and folate.
  • Sunflower seeds' daily need coverage for vitamin E is 232% more.
  • The glycemic index of sunflower seeds is lower.

We used Yam, raw and Seeds, sunflower seed kernels, dried types in this article.

Infographic

Yam vs Sunflower seeds 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more PotassiumPotassium +26.5%
Contains more MagnesiumMagnesium +1447.6%
Contains more CalciumCalcium +358.8%
Contains more IronIron +872.2%
Contains more CopperCopper +911.2%
Contains more ZincZinc +1983.3%
Contains more PhosphorusPhosphorus +1100%
Contains more ManganeseManganese +391.2%
Contains more SeleniumSelenium +7471.4%
~equal in Sodium ~9mg

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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +1121.4%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +9948.6%
Contains more Vitamin B1Vitamin B1 +1221.4%
Contains more Vitamin B2Vitamin B2 +1009.4%
Contains more Vitamin B3Vitamin B3 +1410%
Contains more Vitamin B5Vitamin B5 +259.9%
Contains more Vitamin B6Vitamin B6 +359%
Contains more FolateFolate +887%
Contains more CholineCholine +233.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more CarbsCarbs +39.4%
Contains more WaterWater +1371.5%
Contains more ProteinProtein +1258.2%
Contains more FatsFats +30170.6%
Contains more OtherOther +269.5%

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +308700%
Contains more Poly. FatPolyunsaturated fat +30343.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yam Sunflower seeds DV% diff.
Vitamin E 0.35mg 35.17mg 232%
Copper 0.178mg 1.8mg 180%
Polyunsaturated fat 0.076g 23.137g 154%
Vitamin B1 0.112mg 1.48mg 114%
Selenium 0.7µg 53µg 95%
Phosphorus 55mg 660mg 86%
Vitamin B6 0.293mg 1.345mg 81%
Fats 0.17g 51.46g 79%
Magnesium 21mg 325mg 72%
Manganese 0.397mg 1.95mg 68%
Iron 0.54mg 5.25mg 59%
Folate 23µg 227µg 51%
Vitamin B3 0.552mg 8.335mg 49%
Monounsaturated fat 0.006g 18.528g 46%
Zinc 0.24mg 5mg 43%
Protein 1.53g 20.78g 39%
Vitamin B2 0.032mg 0.355mg 25%
Calories 118kcal 584kcal 23%
Saturated fat 0.037g 4.455g 20%
Fiber 4.1g 8.6g 18%
Vitamin C 17.1mg 1.4mg 17%
Vitamin B5 0.314mg 1.13mg 16%
Choline 16.5mg 55.1mg 7%
Calcium 17mg 78mg 6%
Potassium 816mg 645mg 5%
Carbs 27.88g 20g 3%
Vitamin K 2.3µg 0µg 2%
Net carbs 23.78g 11.4g N/A
Sugar 0.5g 2.62g N/A
Sodium 9mg 9mg 0%
Vitamin A 7µg 3µg 0%
Tryptophan 0.012mg 0.348mg 0%
Threonine 0.054mg 0.928mg 0%
Isoleucine 0.052mg 1.139mg 0%
Leucine 0.096mg 1.659mg 0%
Lysine 0.059mg 0.937mg 0%
Methionine 0.021mg 0.494mg 0%
Phenylalanine 0.071mg 1.169mg 0%
Valine 0.062mg 1.315mg 0%
Histidine 0.034mg 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Sunflower seeds
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
146%
Sunflower seeds
Minerals Daily Need Coverage Score
26%
Yam
207%
Sunflower seeds

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 2.12g)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 4.418g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $1.4)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (9 mg)

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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.