Yam vs. Sweet and sour — In-Depth Nutrition Comparison
Compare
Differences between yam and sweet and sour
- Yam is higher in potassium, vitamin B6, fiber, copper, vitamin C, phosphorus, and vitamin B1; however, sweet, and sour is richer in manganese.
- Yam's daily need coverage for potassium is 21% higher.
- Yam has 41 times more fiber than sweet and sour. While yam has 4.1g of fiber, sweet, and sour has only 0.1g.
- Yam has less sodium.
- Yam has a lower glycemic index (51) than sweet and sour (70).
The food types used in this comparison are Yam, raw and Sauce, sweet, and sour, ready-to-serve.
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.
| Contains more MagnesiumMagnesium | +162.5% |
| Contains more CalciumCalcium | +70% |
| Contains more PotassiumPotassium | +724.2% |
| Contains more IronIron | +157.1% |
| Contains more CopperCopper | +125.3% |
| Contains more ZincZinc | +166.7% |
| Contains more PhosphorusPhosphorus | +685.7% |
| Contains less SodiumSodium | -97.6% |
| Contains more SeleniumSelenium | +75% |
| Contains more ManganeseManganese | +91.7% |
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.
| Contains more Vitamin CVitamin C | +96.6% |
| Contains more Vitamin AVitamin A | +600% |
| Contains more Vitamin EVitamin E | +3400% |
| Contains more Vitamin B1Vitamin B1 | +133.3% |
| Contains more Vitamin B2Vitamin B2 | +68.4% |
| Contains more Vitamin B3Vitamin B3 | +195.2% |
| Contains more Vitamin B5Vitamin B5 | +237.6% |
| Contains more Vitamin B6Vitamin B6 | +452.8% |
| Contains more Vitamin KVitamin K | +1050% |
| Contains more FolateFolate | +187.5% |
| Contains more CholineCholine | +587.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Potassium | 816mg | 99mg | 21% |
| Vitamin B6 | 0.293mg | 0.053mg | 18% |
| Sodium | 9mg | 371mg | 16% |
| Fiber | 4.1g | 0.1g | 16% |
| Manganese | 0.397mg | 0.761mg | 16% |
| Copper | 0.178mg | 0.079mg | 11% |
| Vitamin C | 17.1mg | 8.7mg | 9% |
| Phosphorus | 55mg | 7mg | 7% |
| Vitamin B1 | 0.112mg | 0.048mg | 5% |
| Vitamin B5 | 0.314mg | 0.093mg | 4% |
| Iron | 0.54mg | 0.21mg | 4% |
| Folate | 23µg | 8µg | 4% |
| Magnesium | 21mg | 8mg | 3% |
| Carbs | 27.88g | 38.22g | 3% |
| Choline | 16.5mg | 2.4mg | 3% |
| Protein | 1.53g | 0.27g | 3% |
| Vitamin K | 2.3µg | 0.2µg | 2% |
| Vitamin B3 | 0.552mg | 0.187mg | 2% |
| Calories | 118kcal | 150kcal | 2% |
| Vitamin E | 0.35mg | 0.01mg | 2% |
| Selenium | 0.7µg | 0.4µg | 1% |
| Polyunsaturated fat | 0.076g | 0g | 1% |
| Vitamin B2 | 0.032mg | 0.019mg | 1% |
| Vitamin A | 7µg | 1µg | 1% |
| Zinc | 0.24mg | 0.09mg | 1% |
| Calcium | 17mg | 10mg | 1% |
| Fats | 0.17g | 0.02g | 0% |
| Net carbs | 23.78g | 38.12g | N/A |
| Sugar | 0.5g | 18.75g | N/A |
| Saturated fat | 0.037g | 0g | 0% |
| Monounsaturated fat | 0.006g | 0g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.054mg | 0% | |
| Isoleucine | 0.052mg | 0% | |
| Leucine | 0.096mg | 0% | |
| Lysine | 0.059mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.071mg | 0% | |
| Valine | 0.062mg | 0% | |
| Histidine | 0.034mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.53 g
Fats:
0.17 g
Carbs:
27.88 g
Water:
69.6 g
Other:
0.82 g
Protein:
0.27 g
Fats:
0.02 g
Carbs:
38.22 g
Water:
60.27 g
Other:
1.22 g
| Contains more ProteinProtein | +466.7% |
| Contains more FatsFats | +750% |
| Contains more WaterWater | +15.5% |
| Contains more CarbsCarbs | +37.1% |
| Contains more OtherOther | +48.8% |