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  6. Yam vs. Vanilla extract

Yam vs. Vanilla extract — In-Depth Nutrition Comparison

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Differences between Yam and Vanilla extract

  • Yam is higher than Vanilla extract in Vitamin B6, Potassium, Vitamin C, Fiber, Copper, Vitamin B1, Manganese, Phosphorus, Folate, and Vitamin B5.
  • Yam's daily need coverage for Vitamin B6 is 21% higher.

The food types used in this comparison are Yam, raw and Vanilla extract.

Infographic

Yam vs Vanilla extract 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
9
:
0
Vanilla extract
Vanilla extract
Contains more Calcium +54.5%
Contains more Iron +350%
Contains more Magnesium +75%
Contains more Phosphorus +816.7%
Contains more Potassium +451.4%
Contains more Zinc +118.2%
Contains more Copper +147.2%
Contains more Manganese +72.6%
Contains more Selenium +∞%
Equal in Sodium - 9
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Vanilla extract
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 5% 9% 3% 14% 2% 3% 24% 30% 0%
Contains more Calcium +54.5%
Contains more Iron +350%
Contains more Magnesium +75%
Contains more Phosphorus +816.7%
Contains more Potassium +451.4%
Contains more Zinc +118.2%
Contains more Copper +147.2%
Contains more Manganese +72.6%
Contains more Selenium +∞%
Equal in Sodium - 9

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
9
:
1
Vanilla extract
Vanilla extract
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +918.2%
Contains more Vitamin B3 +29.9%
Contains more Vitamin B5 +797.1%
Contains more Vitamin B6 +1026.9%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +196.9%
Yam
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%
Vanilla extract
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% 3% 22% 8% 3% 6% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +918.2%
Contains more Vitamin B3 +29.9%
Contains more Vitamin B5 +797.1%
Contains more Vitamin B6 +1026.9%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +196.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
4
:
1
Vanilla extract
Vanilla extract
Contains more Protein +2450%
Contains more Fats +183.3%
Contains more Carbs +120.4%
Contains more Water +32.4%
Contains more Other +4125.6%
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Vanilla extract
13% 53% 35%
Protein: 0.06 g
Fats: 0.06 g
Carbs: 12.65 g
Water: 52.58 g
Other: 34.65 g
Contains more Protein +2450%
Contains more Fats +183.3%
Contains more Carbs +120.4%
Contains more Water +32.4%
Contains more Other +4125.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
:
2
Vanilla extract
Vanilla extract
Contains more Polyunsaturated fat +1800%
Contains less Saturated Fat -73%
Contains more Monounsaturated Fat +66.7%
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Vanilla extract
42% 42% 17%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.004 g
Contains more Polyunsaturated fat +1800%
Contains less Saturated Fat -73%
Contains more Monounsaturated Fat +66.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yam Vanilla extract Opinion
Net carbs 23.78g 12.65g Yam
Protein 1.53g 0.06g Yam
Fats 0.17g 0.06g Yam
Carbs 27.88g 12.65g Yam
Calories 118kcal 288kcal Vanilla extract
Sugar 0.5g 12.65g Yam
Fiber 4.1g 0g Yam
Calcium 17mg 11mg Yam
Iron 0.54mg 0.12mg Yam
Magnesium 21mg 12mg Yam
Phosphorus 55mg 6mg Yam
Potassium 816mg 148mg Yam
Sodium 9mg 9mg
Zinc 0.24mg 0.11mg Yam
Copper 0.178mg 0.072mg Yam
Manganese 0.397mg 0.23mg Yam
Selenium 0.7µg 0µg Yam
Vitamin A 138IU 0IU Yam
Vitamin A RAE 7µg 0µg Yam
Vitamin E 0.35mg 0mg Yam
Vitamin C 17.1mg 0mg Yam
Vitamin B1 0.112mg 0.011mg Yam
Vitamin B2 0.032mg 0.095mg Vanilla extract
Vitamin B3 0.552mg 0.425mg Yam
Vitamin B5 0.314mg 0.035mg Yam
Vitamin B6 0.293mg 0.026mg Yam
Folate 23µg 0µg Yam
Vitamin K 2.3µg 0µg 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 0.01g Vanilla extract
Monounsaturated Fat 0.006g 0.01g Vanilla extract
Polyunsaturated fat 0.076g 0.004g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Vanilla extract
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
3%
Vanilla extract
Minerals Daily Need Coverage Score
26%
Yam
9%
Vanilla extract

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 12.15g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $5.8)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in Saturated Fat?
Vanilla extract
Vanilla extract is lower in Saturated Fat (difference - 0.027g)
Which food is lower in glycemic index?
Vanilla extract
Vanilla extract is lower in glycemic index (difference - 51)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (9 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Vanilla extract - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173471/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.