Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Yam
  5. Compare
  6. Yam vs. Turkey meat

Yam vs. Turkey meat — In-Depth Nutrition Comparison

Compare

What are the differences between yam and turkey meat?

  • Yam is higher in vitamin C and potassium, yet turkey meat is higher in vitamin B3, selenium, vitamin B12, vitamin B6, phosphorus, zinc, and vitamin B2.
  • Turkey meat's daily need coverage for vitamin B3 is 56% more.
  • The glycemic index of turkey meat is lower.

We used Yam, raw and Turkey, whole, meat, and skin, cooked, roasted types in this article.

Infographic

Yam vs Turkey meat 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
5
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
Contains more CalciumCalcium +21.4%
Contains more PotassiumPotassium +241.4%
Contains more CopperCopper +91.4%
Contains less SodiumSodium -91.3%
Contains more ManganeseManganese +2735.7%
Contains more MagnesiumMagnesium +42.9%
Contains more IronIron +101.9%
Contains more ZincZinc +933.3%
Contains more PhosphorusPhosphorus +305.5%
Contains more SeleniumSelenium +4157.1%

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
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
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% 4% 1.4% 6% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +148.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +155.6%
Contains more Vitamin AVitamin A +71.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +778.1%
Contains more Vitamin B3Vitamin B3 +1634.2%
Contains more Vitamin B5Vitamin B5 +201.9%
Contains more Vitamin B6Vitamin B6 +110.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +429.7%

All nutrients comparison - raw data values

Nutrient Yam Turkey meat DV% diff.
Vitamin B3 0.552mg 9.573mg 56%
Protein 1.53g 28.55g 54%
Selenium 0.7µg 29.8µg 53%
Vitamin B12 0µg 1.02µg 43%
Cholesterol 0mg 109mg 36%
Vitamin B6 0.293mg 0.616mg 25%
Phosphorus 55mg 223mg 24%
Zinc 0.24mg 2.48mg 20%
Vitamin C 17.1mg 0mg 19%
Vitamin B2 0.032mg 0.281mg 19%
Manganese 0.397mg 0.014mg 17%
Potassium 816mg 239mg 17%
Fiber 4.1g 0g 16%
Polyunsaturated fat 0.076g 2.119g 14%
Choline 16.5mg 87.4mg 13%
Vitamin B5 0.314mg 0.948mg 13%
Fats 0.17g 7.39g 11%
Saturated fat 0.037g 2.155g 10%
Copper 0.178mg 0.093mg 9%
Carbs 27.88g 0.06g 9%
Monounsaturated fat 0.006g 2.647g 7%
Iron 0.54mg 1.09mg 7%
Vitamin B1 0.112mg 0.045mg 6%
Folate 23µg 9µg 4%
Calories 118kcal 189kcal 4%
Sodium 9mg 103mg 4%
Vitamin D 0µg 0.4µg 2%
Vitamin E 0.35mg 0.07mg 2%
Vitamin K 2.3µg 0µg 2%
Magnesium 21mg 30mg 2%
Vitamin D 0IU 15IU 2%
Vitamin A 7µg 12µg 1%
Net carbs 23.78g 0.06g N/A
Calcium 17mg 14mg 0%
Sugar 0.5g 0g N/A
Trans fat 0g 0.101g N/A
Tryptophan 0.012mg 0.291mg 0%
Threonine 0.054mg 1.004mg 0%
Isoleucine 0.052mg 0.796mg 0%
Leucine 0.096mg 1.925mg 0%
Lysine 0.059mg 2.282mg 0%
Methionine 0.021mg 0.724mg 0%
Phenylalanine 0.071mg 0.903mg 0%
Valine 0.062mg 0.902mg 0%
Histidine 0.034mg 0.749mg 0%
Omega-3 - EPA 0g 0.008g N/A
Omega-3 - DHA 0g 0.005g N/A
Omega-3 - ALA 0.105g N/A
Omega-3 - DPA 0g 0.008g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0.014g N/A
Omega-6 - Linoleic acid 1.841g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
3
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Contains more CarbsCarbs +46366.7%
Contains more OtherOther +70.8%
Contains more ProteinProtein +1766%
Contains more FatsFats +4247.1%
~equal in Water ~63.52g

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
31% 38% 31%
Saturated fat: Sat. Fat 2.155 g
Monounsaturated fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +44016.7%
Contains more Poly. FatPolyunsaturated fat +2688.2%

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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.