Yam vs. Table salt — In-Depth Nutrition Comparison
Compare
How are yam and table salt different?
- Yam is higher than table salt in potassium, vitamin B6, vitamin C, copper, fiber, manganese, vitamin B1, phosphorus, and vitamin B5.
- Table salt covers your daily need for sodium, 1685% more than yam.
- Yam is lower in sodium.
- Yam has a higher glycemic index (51) than table salt (0).
Yam, raw and Salt, table types were used in this article.
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 | +2000% |
| Contains more PotassiumPotassium | +10100% |
| Contains more IronIron | +63.6% |
| Contains more CopperCopper | +493.3% |
| Contains more ZincZinc | +140% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +297% |
| Contains more SeleniumSelenium | +600% |
| Contains more CalciumCalcium | +41.2% |
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 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 9mg | 38758mg | 1685% |
| Potassium | 816mg | 8mg | 24% |
| Vitamin B6 | 0.293mg | 0mg | 23% |
| Vitamin C | 17.1mg | 0mg | 19% |
| Copper | 0.178mg | 0.03mg | 16% |
| Fiber | 4.1g | 0g | 16% |
| Manganese | 0.397mg | 0.1mg | 13% |
| Vitamin B1 | 0.112mg | 0mg | 9% |
| Carbs | 27.88g | 0g | 9% |
| Phosphorus | 55mg | 0mg | 8% |
| Folate | 23µg | 0µg | 6% |
| Vitamin B5 | 0.314mg | 0mg | 6% |
| Calories | 118kcal | 0kcal | 6% |
| Magnesium | 21mg | 1mg | 5% |
| Choline | 16.5mg | 0mg | 3% |
| Iron | 0.54mg | 0.33mg | 3% |
| Protein | 1.53g | 0g | 3% |
| Vitamin B3 | 0.552mg | 0mg | 3% |
| Vitamin E | 0.35mg | 0mg | 2% |
| Vitamin B2 | 0.032mg | 0mg | 2% |
| Vitamin K | 2.3µg | 0µg | 2% |
| Zinc | 0.24mg | 0.1mg | 1% |
| Vitamin A | 7µg | 0µg | 1% |
| Calcium | 17mg | 24mg | 1% |
| Selenium | 0.7µg | 0.1µg | 1% |
| Polyunsaturated fat | 0.076g | 0g | 1% |
| Fats | 0.17g | 0g | 0% |
| Net carbs | 23.78g | 0g | N/A |
| Sugar | 0.5g | 0g | N/A |
| Saturated fat | 0.037g | 0g | 0% |
| Monounsaturated fat | 0.006g | 0g | 0% |
| Tryptophan | 0.012mg | 0mg | 0% |
| Threonine | 0.054mg | 0mg | 0% |
| Isoleucine | 0.052mg | 0mg | 0% |
| Leucine | 0.096mg | 0mg | 0% |
| Lysine | 0.059mg | 0mg | 0% |
| Methionine | 0.021mg | 0mg | 0% |
| Phenylalanine | 0.071mg | 0mg | 0% |
| Valine | 0.062mg | 0mg | 0% |
| Histidine | 0.034mg | 0mg | 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 g
Fats:
0 g
Carbs:
0 g
Water:
0.2 g
Other:
99.8 g
| Contains more ProteinProtein | +∞% |
| Contains more FatsFats | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +34700% |
| Contains more OtherOther | +12070.7% |