Yam vs. Tempeh — In-Depth Nutrition Comparison
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A recap on differences between yam and tempeh
- Yam has more vitamin C and potassium; however, tempeh is higher in copper, manganese, phosphorus, iron, vitamin B2, magnesium, and vitamin B3.
- Tempeh covers your daily copper needs 42% more than yam.
- Yam has less saturated fat.
- The glycemic index of yam is higher.
Food varieties used in this article are Yam, raw and Tempeh.
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.
| Contains more PotassiumPotassium | +98.1% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +285.7% |
| Contains more CalciumCalcium | +552.9% |
| Contains more IronIron | +400% |
| Contains more CopperCopper | +214.6% |
| Contains more ZincZinc | +375% |
| Contains more PhosphorusPhosphorus | +383.6% |
| Contains more ManganeseManganese | +227.5% |
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 B1Vitamin B1 | +43.6% |
| Contains more Vitamin B5Vitamin B5 | +12.9% |
| Contains more Vitamin B6Vitamin B6 | +36.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +1018.8% |
| Contains more Vitamin B3Vitamin B3 | +378.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +264.9% |
| Contains more WaterWater | +16.7% |
| Contains more ProteinProtein | +1226.1% |
| Contains more FatsFats | +6252.9% |
| Contains more OtherOther | +97.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.5% |
| Contains more Mono. FatMonounsaturated fat | +53316.7% |
| Contains more Poly. FatPolyunsaturated fat | +5557.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Copper | 0.178mg | 0.56mg | 42% |
| Manganese | 0.397mg | 1.3mg | 39% |
| Protein | 1.53g | 20.29g | 38% |
| Phosphorus | 55mg | 266mg | 30% |
| Polyunsaturated fat | 0.076g | 4.3g | 28% |
| Iron | 0.54mg | 2.7mg | 27% |
| Vitamin B2 | 0.032mg | 0.358mg | 25% |
| Vitamin C | 17.1mg | 0mg | 19% |
| Fiber | 4.1g | 16% | |
| Fats | 0.17g | 10.8g | 16% |
| Magnesium | 21mg | 81mg | 14% |
| Vitamin B3 | 0.552mg | 2.64mg | 13% |
| Potassium | 816mg | 412mg | 12% |
| Saturated fat | 0.037g | 2.539g | 11% |
| Calcium | 17mg | 111mg | 9% |
| Monounsaturated fat | 0.006g | 3.205g | 8% |
| Zinc | 0.24mg | 1.14mg | 8% |
| Carbs | 27.88g | 7.64g | 7% |
| Vitamin B6 | 0.293mg | 0.215mg | 6% |
| Calories | 118kcal | 192kcal | 4% |
| Choline | 16.5mg | 3% | |
| Vitamin B12 | 0µg | 0.08µg | 3% |
| Vitamin B1 | 0.112mg | 0.078mg | 3% |
| Vitamin E | 0.35mg | 2% | |
| Vitamin K | 2.3µg | 2% | |
| Vitamin B5 | 0.314mg | 0.278mg | 1% |
| Selenium | 0.7µg | 0µg | 1% |
| Vitamin A | 7µg | 0µg | 1% |
| Net carbs | 23.78g | 7.64g | N/A |
| Sugar | 0.5g | N/A | |
| Sodium | 9mg | 9mg | 0% |
| Folate | 23µg | 24µg | 0% |
| Tryptophan | 0.012mg | 0.194mg | 0% |
| Threonine | 0.054mg | 0.796mg | 0% |
| Isoleucine | 0.052mg | 0.88mg | 0% |
| Leucine | 0.096mg | 1.43mg | 0% |
| Lysine | 0.059mg | 0.908mg | 0% |
| Methionine | 0.021mg | 0.175mg | 0% |
| Phenylalanine | 0.071mg | 0.893mg | 0% |
| Valine | 0.062mg | 0.92mg | 0% |
| Histidine | 0.034mg | 0.466mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
19%
Minerals Daily Need Coverage Score
26%
73%
Comparison summary
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 2.502g)
Which food is richer in vitamins?
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Tempeh is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Tempeh is lower in glycemic index (difference - 36)
Which food is cheaper?
Tempeh is cheaper (difference - $0.2)
Which food is richer in minerals?
Tempeh is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (9 mg)