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  6. Yam vs. Khorasan wheat

Yam vs. Khorasan wheat — In-Depth Nutrition Comparison

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How are yam and khorasan wheat different?

  • Khorasan wheat has more selenium, manganese, phosphorus, iron, vitamin B1, copper, vitamin B3, zinc, fiber, and magnesium than yam.
  • Daily need coverage for selenium for khorasan wheat is 147% higher.
  • Khorasan wheat has a lower glycemic index (40) than yam (51).

Yam, raw and Wheat, KAMUT khorasan, uncooked are the varieties used in this article.

Infographic

Yam vs Khorasan wheat 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
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Contains more PotassiumPotassium +102.5%
Contains more MagnesiumMagnesium +519%
Contains more CalciumCalcium +29.4%
Contains more IronIron +598.1%
Contains more CopperCopper +184.3%
Contains more ZincZinc +1433.3%
Contains more PhosphorusPhosphorus +561.8%
Contains less SodiumSodium -44.4%
Contains more ManganeseManganese +588.9%
Contains more SeleniumSelenium +11542.9%

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
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin B6Vitamin B6 +13.1%
Contains more Vitamin KVitamin K +27.8%
Contains more FolateFolate +∞%
Contains more Vitamin EVitamin E +74.3%
Contains more Vitamin B1Vitamin B1 +405.4%
Contains more Vitamin B2Vitamin B2 +475%
Contains more Vitamin B3Vitamin B3 +1054.9%
Contains more Vitamin B5Vitamin B5 +202.2%
Contains more CholineCholine +56.4%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Yam Khorasan wheat DV% diff.
Selenium 0.7µg 81.5µg 147%
Manganese 0.397mg 2.735mg 102%
Phosphorus 55mg 364mg 44%
Iron 0.54mg 3.77mg 40%
Vitamin B1 0.112mg 0.566mg 38%
Vitamin B3 0.552mg 6.375mg 36%
Copper 0.178mg 0.506mg 36%
Zinc 0.24mg 3.68mg 31%
Fiber 4.1g 11.1g 28%
Magnesium 21mg 130mg 26%
Protein 1.53g 14.54g 26%
Starch 52.41g 22%
Vitamin C 17.1mg 0mg 19%
Carbs 27.88g 70.58g 14%
Vitamin B5 0.314mg 0.949mg 13%
Vitamin B2 0.032mg 0.184mg 12%
Potassium 816mg 403mg 12%
Calories 118kcal 337kcal 11%
Folate 23µg 6%
Polyunsaturated fat 0.076g 0.621g 4%
Fats 0.17g 2.13g 3%
Vitamin B6 0.293mg 0.259mg 3%
Vitamin E 0.35mg 0.61mg 2%
Choline 16.5mg 25.8mg 2%
Vitamin A 7µg 1µg 1%
Saturated fat 0.037g 0.196g 1%
Monounsaturated fat 0.006g 0.213g 1%
Calcium 17mg 22mg 1%
Net carbs 23.78g 59.48g N/A
Sugar 0.5g 7.84g N/A
Sodium 9mg 5mg 0%
Vitamin K 2.3µg 1.8µg 0%
Trans fat 0g 0.005g N/A
Tryptophan 0.012mg 0.13mg 0%
Threonine 0.054mg 0.442mg 0%
Isoleucine 0.052mg 0.566mg 0%
Leucine 0.096mg 1.112mg 0%
Lysine 0.059mg 0.416mg 0%
Methionine 0.021mg 0.251mg 0%
Phenylalanine 0.071mg 0.772mg 0%
Valine 0.062mg 0.687mg 0%
Histidine 0.034mg 0.379mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.048g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more WaterWater +528.7%
Contains more ProteinProtein +850.3%
Contains more FatsFats +1152.9%
Contains more CarbsCarbs +153.2%
Contains more OtherOther +104.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Contains less Sat. FatSaturated fat -81.1%
Contains more Mono. FatMonounsaturated fat +3450%
Contains more Poly. FatPolyunsaturated fat +717.1%

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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.