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Yam vs. Maple syrup — In-Depth Nutrition Comparison

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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

Yam vs Maple syrup 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 31% 19% 4.1% 6% 40% 0.86% 1.6% 379% 3.3%
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%
~equal in Magnesium ~21mg

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
10
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 0% 0% 0% 0% 17% 293% 1.5% 2.2% 0.46% 0% 0% 0% 0.87%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
4
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
67% 32%
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
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
20% 31% 49%
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.
Yam Maple syrup
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Yam Maple syrup 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?

ok
ok
is better in case of low diet
Yam Maple syrup
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
24%
Maple syrup
Minerals Daily Need Coverage Score
26%
Yam
50%
Maple syrup

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 59.96g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 3)
Which food is cheaper?
Yam
Yam is cheaper (difference - $3.8)
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in Saturated fat?
Maple syrup
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.

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. Maple syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/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.