Yam vs. Walnut — In-Depth Nutrition Comparison
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What are the main differences between yam and walnut?
- Yam has less copper, manganese, phosphorus, magnesium, iron, zinc, vitamin B1, vitamin B6, and folate than walnut.
- Walnut's daily need coverage for copper is 156% higher.
- Yam contains less saturated fat.
- Walnut has a lower glycemic index than yam.
We used Yam, raw and Nuts, walnuts, english types in this comparison.
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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 | +85% |
| Contains more MagnesiumMagnesium | +652.4% |
| Contains more CalciumCalcium | +476.5% |
| Contains more IronIron | +438.9% |
| Contains more CopperCopper | +791% |
| Contains more ZincZinc | +1187.5% |
| Contains more PhosphorusPhosphorus | +529.1% |
| Contains less SodiumSodium | -77.8% |
| Contains more ManganeseManganese | +759.9% |
| Contains more SeleniumSelenium | +600% |
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 | +1215.4% |
| Contains more Vitamin AVitamin A | +600% |
| Contains more Vitamin EVitamin E | +100% |
| Contains more Vitamin B1Vitamin B1 | +204.5% |
| Contains more Vitamin B2Vitamin B2 | +368.8% |
| Contains more Vitamin B3Vitamin B3 | +103.8% |
| Contains more Vitamin B5Vitamin B5 | +81.5% |
| Contains more Vitamin B6Vitamin B6 | +83.3% |
| Contains more Vitamin KVitamin K | +17.4% |
| Contains more FolateFolate | +326.1% |
| Contains more CholineCholine | +137.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.076g | 47.174g | 314% |
| Copper | 0.178mg | 1.586mg | 156% |
| Manganese | 0.397mg | 3.414mg | 131% |
| Fats | 0.17g | 65.21g | 100% |
| Phosphorus | 55mg | 346mg | 42% |
| Magnesium | 21mg | 158mg | 33% |
| Iron | 0.54mg | 2.91mg | 30% |
| Saturated fat | 0.037g | 6.126g | 28% |
| Calories | 118kcal | 654kcal | 27% |
| Protein | 1.53g | 15.23g | 27% |
| Zinc | 0.24mg | 3.09mg | 26% |
| Monounsaturated fat | 0.006g | 8.933g | 22% |
| Folate | 23µg | 98µg | 19% |
| Vitamin B6 | 0.293mg | 0.537mg | 19% |
| Vitamin B1 | 0.112mg | 0.341mg | 19% |
| Vitamin C | 17.1mg | 1.3mg | 18% |
| Potassium | 816mg | 441mg | 11% |
| Fiber | 4.1g | 6.7g | 10% |
| Vitamin B2 | 0.032mg | 0.15mg | 9% |
| Selenium | 0.7µg | 4.9µg | 8% |
| Calcium | 17mg | 98mg | 8% |
| Carbs | 27.88g | 13.71g | 5% |
| Vitamin B5 | 0.314mg | 0.57mg | 5% |
| Choline | 16.5mg | 39.2mg | 4% |
| Vitamin B3 | 0.552mg | 1.125mg | 4% |
| Vitamin E | 0.35mg | 0.7mg | 2% |
| Vitamin A | 7µg | 1µg | 1% |
| Net carbs | 23.78g | 7.01g | N/A |
| Sugar | 0.5g | 2.61g | N/A |
| Starch | 0.06g | 0% | |
| Sodium | 9mg | 2mg | 0% |
| Vitamin K | 2.3µg | 2.7µg | 0% |
| Tryptophan | 0.012mg | 0.17mg | 0% |
| Threonine | 0.054mg | 0.596mg | 0% |
| Isoleucine | 0.052mg | 0.625mg | 0% |
| Leucine | 0.096mg | 1.17mg | 0% |
| Lysine | 0.059mg | 0.424mg | 0% |
| Methionine | 0.021mg | 0.236mg | 0% |
| Phenylalanine | 0.071mg | 0.711mg | 0% |
| Valine | 0.062mg | 0.753mg | 0% |
| Histidine | 0.034mg | 0.391mg | 0% |
| Fructose | 0.09g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +103.4% |
| Contains more WaterWater | +1610.1% |
| Contains more ProteinProtein | +895.4% |
| Contains more FatsFats | +38258.8% |
| Contains more OtherOther | +117.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.4% |
| Contains more Mono. FatMonounsaturated fat | +148783.3% |
| Contains more Poly. FatPolyunsaturated fat | +61971.1% |