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Yam vs. Taco — In-Depth Nutrition Comparison

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Summary of differences between yam and taco

  • Yam has more vitamin C, potassium, vitamin B6, and copper, while taco has more vitamin B12, phosphorus, selenium, and zinc.
  • Taco covers your daily need for vitamin B12, 39% more than yam.
  • Yam contains 43 times more vitamin C than taco. While yam contains 17.1mg of vitamin C, taco contains only 0.4mg.
  • The amount of sodium in yam is lower.
  • Taco has a lower glycemic index. The glycemic index of taco is 39, while the glycemic index of yam is 51.

These are the specific foods used in this comparison Yam, raw and Fast foods, taco with beef, cheese and lettuce, hard shell.

Infographic

Yam vs Taco 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
4
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%
Taco
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 27% 18% 45% 26% 48% 76% 52% 32% 50%
Contains more PotassiumPotassium +290.4%
Contains more CopperCopper +131.2%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +59.4%
Contains more MagnesiumMagnesium +52.4%
Contains more CalciumCalcium +423.5%
Contains more IronIron +120.4%
Contains more ZincZinc +629.2%
Contains more PhosphorusPhosphorus +223.6%
Contains more SeleniumSelenium +1214.3%

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
5
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%
Taco
8
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 1.3% 6.7% 12% 1.5% 13% 14% 31% 0% 21% 116% 38% 14% 17%
Contains more Vitamin CVitamin C +4175%
Contains more Vitamin B1Vitamin B1 +124%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +225.6%
Contains more FolateFolate +21.1%
Contains more Vitamin AVitamin A +185.7%
Contains more Vitamin EVitamin E +71.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +87.5%
Contains more Vitamin B3Vitamin B3 +198.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +565.2%
Contains more CholineCholine +93.9%

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
Taco
3
9% 13% 20% 57%
Protein: 8.86 g
Fats: 12.7 g
Carbs: 19.85 g
Water: 57.02 g
Other: 1.57 g
Contains more CarbsCarbs +40.5%
Contains more WaterWater +22.1%
Contains more ProteinProtein +479.1%
Contains more FatsFats +7370.6%
Contains more OtherOther +91.5%

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
Taco
2
37% 37% 26%
Saturated fat: Sat. Fat 4.384 g
Monounsaturated fat: Mono. Fat 4.411 g
Polyunsaturated fat: Poly. Fat 3.042 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +73416.7%
Contains more Poly. FatPolyunsaturated fat +3902.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yam Taco DV% diff.
Vitamin B12 0µg 0.93µg 39%
Polyunsaturated fat 0.076g 3.042g 20%
Saturated fat 0.037g 4.384g 20%
Fats 0.17g 12.7g 19%
Vitamin C 17.1mg 0.4mg 19%
Phosphorus 55mg 178mg 18%
Potassium 816mg 209mg 18%
Sodium 9mg 397mg 17%
Vitamin B6 0.293mg 0.09mg 16%
Protein 1.53g 8.86g 15%
Selenium 0.7µg 9.2µg 15%
Zinc 0.24mg 1.75mg 14%
Monounsaturated fat 0.006g 4.411g 11%
Vitamin K 2.3µg 15.3µg 11%
Copper 0.178mg 0.077mg 11%
Cholesterol 0mg 28mg 9%
Iron 0.54mg 1.19mg 8%
Vitamin B3 0.552mg 1.65mg 7%
Calcium 17mg 89mg 7%
Vitamin B5 0.314mg 6%
Starch 14.78g 6%
Manganese 0.397mg 0.249mg 6%
Vitamin B1 0.112mg 0.05mg 5%
Calories 118kcal 226kcal 5%
Magnesium 21mg 32mg 3%
Choline 16.5mg 32mg 3%
Carbs 27.88g 19.85g 3%
Vitamin B2 0.032mg 0.06mg 2%
Vitamin E 0.35mg 0.6mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin A 7µg 20µg 1%
Fiber 4.1g 3.9g 1%
Folate 23µg 19µg 1%
Vitamin D 0IU 4IU 1%
Net carbs 23.78g 15.95g N/A
Sugar 0.5g 0.9g N/A
Trans fat 0g 0.467g N/A
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%
Fructose 0.3g 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.166g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.011g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 2.708g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Taco
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
22%
Taco
Minerals Daily Need Coverage Score
26%
Yam
40%
Taco

Comparison summary

Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 28mg)
Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 388mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 4.347g)
Which food is lower in glycemic index?
Taco
Taco is lower in glycemic index (difference - 12)
Which food is cheaper?
Taco
Taco is cheaper (difference - $0.2)
Which food is richer in minerals?
Taco
Taco is relatively richer in minerals
Which food is richer in vitamins?
?
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. Taco - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170689/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.