Yam vs. Wheat gluten — In-Depth Nutrition Comparison
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Summary of differences between Yam and Wheat gluten
- Yam has more Vitamin B6, Potassium, Vitamin C, Fiber, Vitamin B1, and Vitamin B5, while Wheat gluten has more Selenium, Iron, Phosphorus, and Calcium.
- Wheat gluten covers your daily need of Selenium 71% more than Yam.
These are the specific foods used in this comparison Yam, raw and Vital wheat gluten.
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
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Potassium
+716%
Contains
less
Sodium
-69%
Contains
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Calcium
+735.3%
Contains
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Iron
+863%
Contains
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Magnesium
+19%
Contains
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Phosphorus
+372.7%
Contains
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Zinc
+254.2%
Contains
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Selenium
+5571.4%
Equal in Copper - 0.182
Contains
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Potassium
+716%
Contains
less
Sodium
-69%
Contains
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Calcium
+735.3%
Contains
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Iron
+863%
Contains
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Magnesium
+19%
Contains
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Phosphorus
+372.7%
Contains
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Zinc
+254.2%
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Selenium
+5571.4%
Equal in Copper - 0.182
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
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Vitamin A
+∞%
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Vitamin E
+∞%
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Vitamin C
+∞%
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Vitamin B1
+∞%
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Vitamin B2
+∞%
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Vitamin B3
+∞%
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Vitamin B5
+∞%
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Vitamin B6
+∞%
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Folate
+∞%
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Vitamin K
+∞%
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Vitamin A
+∞%
Contains
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Vitamin E
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+∞%
Contains
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Vitamin B2
+∞%
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Vitamin B3
+∞%
Contains
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Vitamin B5
+∞%
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Vitamin B6
+∞%
Contains
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Folate
+∞%
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Vitamin K
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+102.2%
Contains
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Water
+748.8%
Contains
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Protein
+4812.4%
Contains
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Fats
+988.2%
Contains
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Other
+22%
Protein:
1.53 g
Fats:
0.17 g
Carbs:
27.88 g
Water:
69.6 g
Other:
0.82 g
Protein:
75.16 g
Fats:
1.85 g
Carbs:
13.79 g
Water:
8.2 g
Other:
1 g
Contains
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Carbs
+102.2%
Contains
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Water
+748.8%
Contains
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Protein
+4812.4%
Contains
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Fats
+988.2%
Contains
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Other
+22%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-86.4%
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Monounsaturated Fat
+2500%
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Polyunsaturated fat
+965.8%
Saturated Fat:
0.037 g
Monounsaturated Fat:
0.006 g
Polyunsaturated fat:
0.076 g
Saturated Fat:
0.272 g
Monounsaturated Fat:
0.156 g
Polyunsaturated fat:
0.81 g
Contains
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Saturated Fat
-86.4%
Contains
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Monounsaturated Fat
+2500%
Contains
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Polyunsaturated fat
+965.8%
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 Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 23.78g | 13.19g |
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| Protein | 1.53g | 75.16g |
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| Fats | 0.17g | 1.85g |
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| Carbs | 27.88g | 13.79g |
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| Calories | 118kcal | 370kcal |
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| Sugar | 0.5g | 0g |
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| Fiber | 4.1g | 0.6g |
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| Calcium | 17mg | 142mg |
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| Iron | 0.54mg | 5.2mg |
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| Magnesium | 21mg | 25mg |
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| Phosphorus | 55mg | 260mg |
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| Potassium | 816mg | 100mg |
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| Sodium | 9mg | 29mg |
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| Zinc | 0.24mg | 0.85mg |
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| Copper | 0.178mg | 0.182mg |
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| Manganese | 0.397mg |
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| Selenium | 0.7µg | 39.7µg |
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| Vitamin A | 138IU | 0IU |
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| Vitamin A RAE | 7µg | 0µg |
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| Vitamin E | 0.35mg | 0mg |
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| Vitamin C | 17.1mg | 0mg |
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| Vitamin B1 | 0.112mg | 0mg |
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| Vitamin B2 | 0.032mg | 0mg |
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| Vitamin B3 | 0.552mg | 0mg |
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| Vitamin B5 | 0.314mg | 0mg |
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| Vitamin B6 | 0.293mg | 0mg |
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| Folate | 23µg | 0µg |
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| Vitamin K | 2.3µg | 0µg |
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| Tryptophan | 0.012mg |
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| Threonine | 0.054mg |
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| Isoleucine | 0.052mg |
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| Leucine | 0.096mg |
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| Lysine | 0.059mg |
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| Methionine | 0.021mg |
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| Phenylalanine | 0.071mg |
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| Valine | 0.062mg |
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| Histidine | 0.034mg |
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| Saturated Fat | 0.037g | 0.272g |
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| Monounsaturated Fat | 0.006g | 0.156g |
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| Polyunsaturated fat | 0.076g | 0.81g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
19%
0%
Minerals Daily Need Coverage Score
26%
68%
Comparison summary
Which food contains less Sodium?
Yam contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Yam is lower in Saturated Fat (difference - 0.235g)
Which food is lower in glycemic index?
Yam is lower in glycemic index (difference - 13)
Which food is richer in vitamins?
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Wheat gluten is lower in Sugar (difference - 0.5g)
Which food is cheaper?
Wheat gluten is cheaper (difference - $0.2)
Which food is richer in minerals?
Wheat gluten is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)