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  6. Yam vs. Taco salad

Yam vs. Taco salad — In-Depth Nutrition Comparison

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The main differences between yam and taco salad

  • Yam has more potassium, vitamin C, vitamin B6, and manganese; however, taco salad has more vitamin B12, vitamin B2, zinc, and calcium.
  • Daily need coverage for potassium for yam is 18% higher.
  • Taco salad has 10 times less vitamin C than yam. Yam has 17.1mg of vitamin C, while taco salad has 1.8mg.
  • Yam is lower in sodium.

Food types used in this article are Yam, raw and Fast foods, taco salad.

Infographic

Yam vs Taco salad 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 29% 19% 43% 38% 37% 31% 50% 22% 12%
Contains more PotassiumPotassium +288.6%
Contains more CopperCopper +57.5%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +137.7%
Contains more MagnesiumMagnesium +23.8%
Contains more CalciumCalcium +470.6%
Contains more IronIron +113%
Contains more ZincZinc +466.7%
Contains more PhosphorusPhosphorus +30.9%
Contains more SeleniumSelenium +214.3%

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
6
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 6% 0% 0% 0% 13% 42% 23% 41% 25% 40% 0% 32% 13%
Contains more Vitamin CVitamin C +850%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +124%
Contains more Vitamin B6Vitamin B6 +166.4%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B2Vitamin B2 +462.5%
Contains more Vitamin B3Vitamin B3 +124.6%
Contains more Vitamin B5Vitamin B5 +116.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +82.6%
Contains more CholineCholine +41.2%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Yam Taco salad DV% diff.
Potassium 816mg 210mg 18%
Vitamin C 17.1mg 1.8mg 17%
Sodium 9mg 385mg 16%
Fiber 4.1g 16%
Saturated fat 0.037g 3.446g 15%
Vitamin B6 0.293mg 0.11mg 14%
Vitamin B12 0µg 0.32µg 13%
Fats 0.17g 7.46g 11%
Vitamin B2 0.032mg 0.18mg 11%
Zinc 0.24mg 1.36mg 10%
Manganese 0.397mg 0.167mg 10%
Protein 1.53g 6.68g 10%
Iron 0.54mg 1.15mg 8%
Calcium 17mg 97mg 8%
Copper 0.178mg 0.113mg 7%
Vitamin B5 0.314mg 0.68mg 7%
Monounsaturated fat 0.006g 2.606g 7%
Cholesterol 0mg 22mg 7%
Vitamin B1 0.112mg 0.05mg 5%
Carbs 27.88g 11.91g 5%
Folate 23µg 42µg 5%
Polyunsaturated fat 0.076g 0.883g 5%
Vitamin B3 0.552mg 1.24mg 4%
Selenium 0.7µg 2.2µg 3%
Vitamin E 0.35mg 2%
Phosphorus 55mg 72mg 2%
Vitamin K 2.3µg 2%
Choline 16.5mg 23.3mg 1%
Calories 118kcal 141kcal 1%
Vitamin A 7µg 1%
Magnesium 21mg 26mg 1%
Net carbs 23.78g 11.91g N/A
Sugar 0.5g N/A
Tryptophan 0.012mg 0.075mg 0%
Threonine 0.054mg 0.254mg 0%
Isoleucine 0.052mg 0.311mg 0%
Leucine 0.096mg 0.549mg 0%
Lysine 0.059mg 0.486mg 0%
Methionine 0.021mg 0.145mg 0%
Phenylalanine 0.071mg 0.277mg 0%
Valine 0.062mg 0.343mg 0%
Histidine 0.034mg 0.201mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
7% 7% 12% 72%
Protein: 6.68 g
Fats: 7.46 g
Carbs: 11.91 g
Water: 72.35 g
Other: 1.6 g
Contains more CarbsCarbs +134.1%
Contains more ProteinProtein +336.6%
Contains more FatsFats +4288.2%
Contains more OtherOther +95.1%
~equal in Water ~72.35g

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
50% 38% 13%
Saturated fat: Sat. Fat 3.446 g
Monounsaturated fat: Mono. Fat 2.606 g
Polyunsaturated fat: Poly. Fat 0.883 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +43333.3%
Contains more Poly. FatPolyunsaturated fat +1061.8%

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

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.