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.
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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.
| 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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
| 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