Yam vs. Waffle — In-Depth Nutrition Comparison
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How are yam and waffle different?
- Yam is richer in potassium, vitamin C, and vitamin B6, while waffle is higher in selenium, vitamin B2, calcium, iron, and phosphorus.
- Waffle covers your daily need for selenium, 83% more than yam.
- Yam contains 43 times more vitamin C than waffle. Yam contains 17.1mg of vitamin C, while waffle contains 0.4mg.
- Yam is lower in sodium.
- Waffle has a higher glycemic index (76) than yam (51).
Yam, raw and Waffles, plain, prepared from recipe types were used in this article.
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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 | +413.2% |
| Contains more CopperCopper | +187.1% |
| Contains less SodiumSodium | -98.2% |
| Contains more ManganeseManganese | +49.8% |
| Contains more CalciumCalcium | +1400% |
| Contains more IronIron | +327.8% |
| Contains more ZincZinc | +183.3% |
| Contains more PhosphorusPhosphorus | +245.5% |
| Contains more SeleniumSelenium | +6500% |
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 | +4175% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B6Vitamin B6 | +423.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +828.6% |
| Contains more Vitamin B1Vitamin B1 | +134.8% |
| Contains more Vitamin B2Vitamin B2 | +984.4% |
| Contains more Vitamin B3Vitamin B3 | +275.5% |
| Contains more Vitamin B5Vitamin B5 | +54.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +100% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +65.7% |
| Contains more ProteinProtein | +416.3% |
| Contains more FatsFats | +8194.1% |
| Contains more CarbsCarbs | +18% |
| Contains more OtherOther | +278% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.7% |
| Contains more Mono. FatMonounsaturated fat | +58583.3% |
| Contains more Poly. FatPolyunsaturated fat | +8827.6% |
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 Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 0.7µg | 46.2µg | 83% |
| Polyunsaturated fat | 0.076g | 6.785g | 45% |
| Vitamin B2 | 0.032mg | 0.347mg | 24% |
| Calcium | 17mg | 255mg | 24% |
| Cholesterol | 0mg | 69mg | 23% |
| Sodium | 9mg | 511mg | 22% |
| Iron | 0.54mg | 2.31mg | 22% |
| Fats | 0.17g | 14.1g | 21% |
| Potassium | 816mg | 159mg | 19% |
| Vitamin C | 17.1mg | 0.4mg | 19% |
| Phosphorus | 55mg | 190mg | 19% |
| Vitamin B6 | 0.293mg | 0.056mg | 18% |
| Fiber | 4.1g | 16% | |
| Saturated fat | 0.037g | 2.866g | 13% |
| Copper | 0.178mg | 0.062mg | 13% |
| Protein | 1.53g | 7.9g | 13% |
| Vitamin B1 | 0.112mg | 0.263mg | 13% |
| Vitamin B12 | 0µg | 0.25µg | 10% |
| Vitamin B3 | 0.552mg | 2.073mg | 10% |
| Monounsaturated fat | 0.006g | 3.521g | 9% |
| Calories | 118kcal | 291kcal | 9% |
| Manganese | 0.397mg | 0.265mg | 6% |
| Vitamin A | 7µg | 65µg | 6% |
| Folate | 23µg | 46µg | 6% |
| Zinc | 0.24mg | 0.68mg | 4% |
| Vitamin B5 | 0.314mg | 0.485mg | 3% |
| Choline | 16.5mg | 3% | |
| Carbs | 27.88g | 32.9g | 2% |
| Vitamin E | 0.35mg | 2% | |
| Vitamin K | 2.3µg | 2% | |
| Net carbs | 23.78g | 32.9g | N/A |
| Magnesium | 21mg | 19mg | 0% |
| Sugar | 0.5g | N/A | |
| Tryptophan | 0.012mg | 0.099mg | 0% |
| Threonine | 0.054mg | 0.289mg | 0% |
| Isoleucine | 0.052mg | 0.362mg | 0% |
| Leucine | 0.096mg | 0.63mg | 0% |
| Lysine | 0.059mg | 0.384mg | 0% |
| Methionine | 0.021mg | 0.179mg | 0% |
| Phenylalanine | 0.071mg | 0.395mg | 0% |
| Valine | 0.062mg | 0.409mg | 0% |
| Histidine | 0.034mg | 0.187mg | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.006g | 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%
24%
Minerals Daily Need Coverage Score
26%
66%
Comparison summary
Which food is lower in Cholesterol?
Yam is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Yam contains less Sodium (difference - 502mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 2.829g)
Which food is lower in glycemic index?
Yam is lower in glycemic index (difference - 25)
Which food is lower in Sugar?
Waffle is lower in Sugar (difference - 0.5g)
Which food is cheaper?
Waffle is cheaper (difference - $0.2)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.