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Yam vs. Teff — In-Depth Nutrition Comparison

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Summary of differences between yam and teff

  • The amount of manganese, iron, copper, phosphorus, magnesium, zinc, vitamin B1, vitamin B2, vitamin B3, and calcium in teff is higher than in yam.
  • Teff covers your daily need for manganese, 384% more than yam.

These are the specific foods used in this comparison Yam, raw and Teff, uncooked.

Infographic

Yam vs Teff 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
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 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
Contains more PotassiumPotassium +91.1%
Contains less SodiumSodium -25%
Contains more MagnesiumMagnesium +776.2%
Contains more CalciumCalcium +958.8%
Contains more IronIron +1313%
Contains more CopperCopper +355.1%
Contains more ZincZinc +1412.5%
Contains more PhosphorusPhosphorus +680%
Contains more ManganeseManganese +2227.5%
Contains more SeleniumSelenium +528.6%

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%
Teff
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 0% 0% 1.6% 0% 98% 62% 63% 57% 111% 0% 4.8% 0% 7.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +337.5%
Contains more Vitamin KVitamin K +21.1%
Contains more FolateFolate +∞%
Contains more CholineCholine +26%
Contains more Vitamin B1Vitamin B1 +248.2%
Contains more Vitamin B2Vitamin B2 +743.8%
Contains more Vitamin B3Vitamin B3 +509.2%
Contains more Vitamin B5Vitamin B5 +200%
Contains more Vitamin B6Vitamin B6 +64.5%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Yam Teff DV% diff.
Manganese 0.397mg 9.24mg 384%
Iron 0.54mg 7.63mg 89%
Copper 0.178mg 0.81mg 70%
Phosphorus 55mg 429mg 53%
Magnesium 21mg 184mg 39%
Zinc 0.24mg 3.63mg 31%
Protein 1.53g 13.3g 24%
Vitamin B1 0.112mg 0.39mg 23%
Vitamin C 17.1mg 19%
Vitamin B2 0.032mg 0.27mg 18%
Vitamin B3 0.552mg 3.363mg 18%
Calcium 17mg 180mg 16%
Fiber 4.1g 8g 16%
Carbs 27.88g 73.13g 15%
Starch 36.56g 15%
Vitamin B6 0.293mg 0.482mg 15%
Vitamin B5 0.314mg 0.942mg 13%
Calories 118kcal 367kcal 12%
Potassium 816mg 427mg 11%
Selenium 0.7µg 4.4µg 7%
Polyunsaturated fat 0.076g 1.071g 7%
Folate 23µg 6%
Fats 0.17g 2.38g 3%
Vitamin E 0.35mg 0.08mg 2%
Saturated fat 0.037g 0.449g 2%
Fructose 0.47g 1%
Vitamin A 7µg 0µg 1%
Monounsaturated fat 0.006g 0.589g 1%
Choline 16.5mg 13.1mg 1%
Net carbs 23.78g 65.13g N/A
Sugar 0.5g 1.84g N/A
Sodium 9mg 12mg 0%
Vitamin K 2.3µg 1.9µg 0%
Tryptophan 0.012mg 0.139mg 0%
Threonine 0.054mg 0.51mg 0%
Isoleucine 0.052mg 0.501mg 0%
Leucine 0.096mg 1.068mg 0%
Lysine 0.059mg 0.376mg 0%
Methionine 0.021mg 0.428mg 0%
Phenylalanine 0.071mg 0.698mg 0%
Valine 0.062mg 0.686mg 0%
Histidine 0.034mg 0.301mg 0%
Omega-3 - ALA 0.135g N/A

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
Teff
4
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 g
Contains more WaterWater +689.1%
Contains more ProteinProtein +769.3%
Contains more FatsFats +1300%
Contains more CarbsCarbs +162.3%
Contains more OtherOther +189%

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
Teff
2
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains less Sat. FatSaturated fat -91.8%
Contains more Mono. FatMonounsaturated fat +9716.7%
Contains more Poly. FatPolyunsaturated fat +1309.2%

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/169747/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.