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Yam vs. Truffle — In-Depth Nutrition Comparison

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How are Yam and Truffle different?

  • Yam is higher in Vitamin C, however, Truffle is richer in Fiber, Selenium, Manganese, Iron, Vitamin B2, Vitamin B3, Phosphorus, Magnesium, and Calcium.
  • Daily need coverage for Fiber from Truffle is 264% higher.

Yam, raw and Fungi, Cloud ears, dried are the varieties used in this article.

Infographic

Yam vs Truffle 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
2
:
Contains less Sodium -74.3%
Contains more Calcium +835.3%
Contains more Iron +988.9%
Contains more Magnesium +295.2%
Contains more Phosphorus +234.5%
Contains more Zinc +450%
Contains more Manganese +391.4%
Contains more Selenium +6100%
Equal in Potassium - 754
Equal in Copper - 0.183
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 221% 60% 79% 67% 5% 37% 61% 255% 237%
Contains less Sodium -74.3%
Contains more Calcium +835.3%
Contains more Iron +988.9%
Contains more Magnesium +295.2%
Contains more Phosphorus +234.5%
Contains more Zinc +450%
Contains more Manganese +391.4%
Contains more Selenium +6100%
Equal in Potassium - 754
Equal in Copper - 0.183

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
6
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +646.7%
Contains more Vitamin B6 +161.6%
Contains more Vitamin B2 +2537.5%
Contains more Vitamin B3 +1035.3%
Contains more Vitamin B5 +53.2%
Contains more Folate +65.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 4% 195% 118% 29% 26% 29% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +646.7%
Contains more Vitamin B6 +161.6%
Contains more Vitamin B2 +2537.5%
Contains more Vitamin B3 +1035.3%
Contains more Vitamin B5 +53.2%
Contains more Folate +65.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
1
:
Contains more Water +370.3%
Contains more Protein +504.6%
Contains more Fats +329.4%
Contains more Carbs +161.9%
Contains more Other +169.5%
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
9% 73% 15% 2%
Protein: 9.25 g
Fats: 0.73 g
Carbs: 73.01 g
Water: 14.8 g
Other: 2.21 g
Contains more Water +370.3%
Contains more Protein +504.6%
Contains more Fats +329.4%
Contains more Carbs +161.9%
Contains more Other +169.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam Truffle
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yam Truffle Opinion
Net carbs 23.78g 2.91g Yam
Protein 1.53g 9.25g Truffle
Fats 0.17g 0.73g Truffle
Carbs 27.88g 73.01g Truffle
Calories 118kcal 284kcal Truffle
Sugar 0.5g Truffle
Fiber 4.1g 70.1g Truffle
Calcium 17mg 159mg Truffle
Iron 0.54mg 5.88mg Truffle
Magnesium 21mg 83mg Truffle
Phosphorus 55mg 184mg Truffle
Potassium 816mg 754mg Yam
Sodium 9mg 35mg Yam
Zinc 0.24mg 1.32mg Truffle
Copper 0.178mg 0.183mg Truffle
Manganese 0.397mg 1.951mg Truffle
Selenium 0.7µg 43.4µg Truffle
Vitamin A 138IU 0IU Yam
Vitamin A RAE 7µg 0µg Yam
Vitamin E 0.35mg Yam
Vitamin C 17.1mg 0mg Yam
Vitamin B1 0.112mg 0.015mg Yam
Vitamin B2 0.032mg 0.844mg Truffle
Vitamin B3 0.552mg 6.267mg Truffle
Vitamin B5 0.314mg 0.481mg Truffle
Vitamin B6 0.293mg 0.112mg Yam
Folate 23µg 38µg Truffle
Vitamin K 2.3µg Yam
Tryptophan 0.012mg Yam
Threonine 0.054mg Yam
Isoleucine 0.052mg Yam
Leucine 0.096mg Yam
Lysine 0.059mg Yam
Methionine 0.021mg Yam
Phenylalanine 0.071mg Yam
Valine 0.062mg Yam
Histidine 0.034mg Yam
Saturated Fat 0.037g Truffle
Monounsaturated Fat 0.006g Yam
Polyunsaturated fat 0.076g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Truffle
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
19%
Yam
33%
Truffle
Minerals Daily Need Coverage Score
26%
Yam
107%
Truffle

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 26mg)
Which food is lower in Sugar?
Truffle
Truffle is lower in Sugar (difference - 0.5g)
Which food is lower in Saturated Fat?
Truffle
Truffle is lower in Saturated Fat (difference - 0.037g)
Which food is lower in glycemic index?
Truffle
Truffle is lower in glycemic index (difference - 6)
Which food is cheaper?
Truffle
Truffle is cheaper (difference - $0.2)
Which food is richer in minerals?
Truffle
Truffle is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Truffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168581/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.