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Yam vs. Teff — In-Depth Nutrition Comparison

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The main differences between yam and teff

  • Yam has more potassium, vitamin B6, and fiber; however, teff has more manganese, iron, phosphorus, zinc, magnesium, vitamin B1, and copper.
  • Daily need coverage for manganese for teff is 107% higher.
  • Teff has 8 times less potassium than yam. Yam has 816mg of potassium, while teff has 107mg.

Food types used in this article are Yam, raw and Teff, cooked.

Infographic

Yam vs Teff infographic
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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
2
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%
Teff
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 9.4% 77% 75% 30% 51% 1% 373% 0%
Contains more PotassiumPotassium +662.6%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +138.1%
Contains more CalciumCalcium +188.2%
Contains more IronIron +279.6%
Contains more CopperCopper +27%
Contains more ZincZinc +362.5%
Contains more PhosphorusPhosphorus +118.2%
Contains less SodiumSodium -11.1%
Contains more ManganeseManganese +620.4%

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
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Teff
2
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% 46% 7.6% 17% 0% 22% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +202.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +27.8%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +63.4%
Contains more Vitamin B3Vitamin B3 +64.7%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.033mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Teff DV% diff.
Manganese 0.397mg 2.86mg 107%
Potassium 816mg 107mg 21%
Vitamin C 17.1mg 19%
Iron 0.54mg 2.05mg 19%
Vitamin B6 0.293mg 0.097mg 15%
Phosphorus 55mg 120mg 9%
Zinc 0.24mg 1.11mg 8%
Magnesium 21mg 50mg 7%
Vitamin B1 0.112mg 0.183mg 6%
Vitamin B5 0.314mg 6%
Copper 0.178mg 0.226mg 5%
Protein 1.53g 3.87g 5%
Fiber 4.1g 2.8g 5%
Calcium 17mg 49mg 3%
Carbs 27.88g 19.86g 3%
Choline 16.5mg 3%
Vitamin B3 0.552mg 0.909mg 2%
Vitamin K 2.3µg 2%
Vitamin E 0.35mg 2%
Polyunsaturated fat 0.076g 1%
Folate 23µg 18µg 1%
Calories 118kcal 101kcal 1%
Selenium 0.7µg 1%
Vitamin A 7µg 0µg 1%
Fats 0.17g 0.65g 1%
Net carbs 23.78g 17.06g N/A
Sugar 0.5g N/A
Sodium 9mg 8mg 0%
Vitamin B2 0.032mg 0.033mg 0%
Saturated fat 0.037g 0%
Monounsaturated fat 0.006g 0%
Tryptophan 0.012mg 0.041mg 0%
Threonine 0.054mg 0.149mg 0%
Isoleucine 0.052mg 0.146mg 0%
Leucine 0.096mg 0.311mg 0%
Lysine 0.059mg 0.109mg 0%
Methionine 0.021mg 0.125mg 0%
Phenylalanine 0.071mg 0.203mg 0%
Valine 0.062mg 0.2mg 0%
Histidine 0.034mg 0.088mg 0%

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
Teff
3
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Contains more CarbsCarbs +40.4%
Contains more OtherOther +18.8%
Contains more ProteinProtein +152.9%
Contains more FatsFats +282.4%
~equal in Water ~74.93g

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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168918/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.