Yam vs. Maple syrup — In-Depth Nutrition Comparison
Compare
The main differences between yam and maple syrup
- Yam has more vitamin B6, vitamin C, copper, potassium, fiber, and phosphorus; however, maple syrup has more manganese, vitamin B2, zinc, and calcium.
- Daily need coverage for manganese for maple syrup is 109% higher.
Food types used in this article are Yam, raw and Syrups, maple.
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 PotassiumPotassium | +284.9% |
| Contains more IronIron | +390.9% |
| Contains more CopperCopper | +888.9% |
| Contains more PhosphorusPhosphorus | +2650% |
| Contains less SodiumSodium | -25% |
| Contains more SeleniumSelenium | +16.7% |
| Contains more CalciumCalcium | +500% |
| Contains more ZincZinc | +512.5% |
| Contains more ManganeseManganese | +632.5% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +69.7% |
| Contains more Vitamin B3Vitamin B3 | +581.5% |
| Contains more Vitamin B5Vitamin B5 | +772.2% |
| Contains more Vitamin B6Vitamin B6 | +14550% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +931.3% |
| Contains more Vitamin B2Vitamin B2 | +3868.8% |
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:
0.04 g
Fats:
0.06 g
Carbs:
67.04 g
Water:
32.39 g
Other:
0.47 g
| Contains more ProteinProtein | +3725% |
| Contains more FatsFats | +183.3% |
| Contains more WaterWater | +114.9% |
| Contains more OtherOther | +74.5% |
| Contains more CarbsCarbs | +140.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.037 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.076 g
Saturated fat:
Sat. Fat
0.007 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.017 g
| Contains more Poly. FatPolyunsaturated fat | +347.1% |
| Contains less Sat. FatSaturated fat | -81.1% |
| Contains more Mono. FatMonounsaturated fat | +83.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in vitamins |
|
||
| Lower in Saturated fat |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.397mg | 2.908mg | 109% |
| Vitamin B2 | 0.032mg | 1.27mg | 95% |
| Vitamin B6 | 0.293mg | 0.002mg | 22% |
| Vitamin C | 17.1mg | 0mg | 19% |
| Potassium | 816mg | 212mg | 18% |
| Copper | 0.178mg | 0.018mg | 18% |
| Fiber | 4.1g | 0g | 16% |
| Carbs | 27.88g | 67.04g | 13% |
| Zinc | 0.24mg | 1.47mg | 11% |
| Calcium | 17mg | 102mg | 9% |
| Phosphorus | 55mg | 2mg | 8% |
| Calories | 118kcal | 260kcal | 7% |
| Folate | 23µg | 0µg | 6% |
| Vitamin B5 | 0.314mg | 0.036mg | 6% |
| Iron | 0.54mg | 0.11mg | 5% |
| Vitamin B1 | 0.112mg | 0.066mg | 4% |
| Vitamin B3 | 0.552mg | 0.081mg | 3% |
| Choline | 16.5mg | 1.6mg | 3% |
| Protein | 1.53g | 0.04g | 3% |
| Vitamin E | 0.35mg | 0mg | 2% |
| Vitamin K | 2.3µg | 0µg | 2% |
| Vitamin A | 7µg | 0µg | 1% |
| Fructose | 0.52g | 1% | |
| Fats | 0.17g | 0.06g | 0% |
| Net carbs | 23.78g | 67.04g | N/A |
| Magnesium | 21mg | 21mg | 0% |
| Sugar | 0.5g | 60.46g | N/A |
| Sodium | 9mg | 12mg | 0% |
| Selenium | 0.7µg | 0.6µg | 0% |
| Saturated fat | 0.037g | 0.007g | 0% |
| Monounsaturated fat | 0.006g | 0.011g | 0% |
| Polyunsaturated fat | 0.076g | 0.017g | 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% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
24%
Minerals Daily Need Coverage Score
26%
50%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 59.96g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Yam is lower in glycemic index (difference - 3)
Which food is cheaper?
Yam is cheaper (difference - $3.8)
Which food is richer in vitamins?
Yam is relatively richer in vitamins
Which food is lower in Saturated fat?
Maple syrup is lower in Saturated fat (difference - 0.03g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.