Yam vs. Wafer — In-Depth Nutrition Comparison
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How are yam and wafer different?
- Yam is richer in vitamin C, vitamin B6, and potassium, while wafer is higher in iron, copper, vitamin B2, vitamin B3, and manganese.
- Wafer covers your daily need for iron, 43% more than yam.
- Yam is lower in sodium.
Yam, raw and Cookies, chocolate wafers types were used in this article.
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 | +288.6% |
| Contains less SodiumSodium | -98.4% |
| Contains more MagnesiumMagnesium | +152.4% |
| Contains more CalciumCalcium | +82.4% |
| Contains more IronIron | +642.6% |
| Contains more CopperCopper | +160.1% |
| Contains more ZincZinc | +354.2% |
| Contains more PhosphorusPhosphorus | +140% |
| Contains more ManganeseManganese | +75.3% |
| Contains more SeleniumSelenium | +714.3% |
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 | +133.3% |
| Contains more Vitamin B6Vitamin B6 | +474.5% |
| Contains more CholineCholine | +15.4% |
| Contains more Vitamin EVitamin E | +105.7% |
| Contains more Vitamin B1Vitamin B1 | +81.3% |
| Contains more Vitamin B2Vitamin B2 | +731.3% |
| Contains more Vitamin B3Vitamin B3 | +417.8% |
| Contains more Vitamin B5Vitamin B5 | +21.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +104.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1446.7% |
| Contains more ProteinProtein | +331.4% |
| Contains more FatsFats | +8252.9% |
| Contains more CarbsCarbs | +160.8% |
| Contains more OtherOther | +143.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.1% |
| Contains more Mono. FatMonounsaturated fat | +80983.3% |
| Contains more Poly. FatPolyunsaturated fat | +5364.5% |
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 Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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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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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Iron | 0.54mg | 4.01mg | 43% |
| Copper | 0.178mg | 0.463mg | 32% |
| Polyunsaturated fat | 0.076g | 4.153g | 27% |
| Sodium | 9mg | 580mg | 25% |
| Fats | 0.17g | 14.2g | 22% |
| Vitamin C | 17.1mg | 0mg | 19% |
| Saturated fat | 0.037g | 4.241g | 19% |
| Vitamin B6 | 0.293mg | 0.051mg | 19% |
| Vitamin B2 | 0.032mg | 0.266mg | 18% |
| Potassium | 816mg | 210mg | 18% |
| Calories | 118kcal | 433kcal | 16% |
| Carbs | 27.88g | 72.7g | 15% |
| Vitamin B3 | 0.552mg | 2.858mg | 14% |
| Manganese | 0.397mg | 0.696mg | 13% |
| Monounsaturated fat | 0.006g | 4.865g | 12% |
| Phosphorus | 55mg | 132mg | 11% |
| Protein | 1.53g | 6.6g | 10% |
| Selenium | 0.7µg | 5.7µg | 9% |
| Magnesium | 21mg | 53mg | 8% |
| Vitamin B1 | 0.112mg | 0.203mg | 8% |
| Zinc | 0.24mg | 1.09mg | 8% |
| Folate | 23µg | 47µg | 6% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Caffeine | 0mg | 10mg | 3% |
| Fiber | 4.1g | 3.4g | 3% |
| Vitamin E | 0.35mg | 0.72mg | 2% |
| Calcium | 17mg | 31mg | 1% |
| Vitamin B5 | 0.314mg | 0.381mg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Net carbs | 23.78g | 69.3g | N/A |
| Sugar | 0.5g | 37.43g | N/A |
| Vitamin A | 7µg | 3µg | 0% |
| Vitamin K | 2.3µg | 2.4µg | 0% |
| Choline | 16.5mg | 14.3mg | 0% |
| Tryptophan | 0.012mg | 0.096mg | 0% |
| Threonine | 0.054mg | 0.22mg | 0% |
| Isoleucine | 0.052mg | 0.261mg | 0% |
| Leucine | 0.096mg | 0.447mg | 0% |
| Lysine | 0.059mg | 0.281mg | 0% |
| Methionine | 0.021mg | 0.105mg | 0% |
| Phenylalanine | 0.071mg | 0.308mg | 0% |
| Valine | 0.062mg | 0.323mg | 0% |
| Histidine | 0.034mg | 0.128mg | 0% |
| Omega-3 - EPA | 0g | 0.003g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
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%
21%
Minerals Daily Need Coverage Score
26%
65%
Comparison summary
Which food is lower in Cholesterol?
Yam is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 36.93g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 571mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 4.204g)
Which food is lower in glycemic index?
Yam is lower in glycemic index (difference - 10)
Which food is cheaper?
Wafer is cheaper (difference - $0.2)
Which food is richer in minerals?
Wafer is relatively richer in minerals
Which food is richer in vitamins?
Wafer is relatively richer in vitamins