Yam vs. Flour — In-Depth Nutrition Comparison
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Important differences between yam and flour
- Yam has more potassium, vitamin B6, and vitamin C; however, flour is richer in selenium, vitamin B1, iron, folate, vitamin B2, vitamin B3, and manganese.
- Flour's daily need coverage for selenium is 60% more.
- Flour has a higher glycemic index. The glycemic index of flour is 72, while the glycemic index of yam is 51.
The food varieties used in the comparison are Yam, raw and Wheat flour, white, all-purpose, enriched, bleached.
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 CalciumCalcium | +13.3% |
| Contains more PotassiumPotassium | +662.6% |
| Contains more CopperCopper | +23.6% |
| Contains more IronIron | +759.3% |
| Contains more ZincZinc | +191.7% |
| Contains more PhosphorusPhosphorus | +96.4% |
| Contains less SodiumSodium | -77.8% |
| Contains more ManganeseManganese | +71.8% |
| Contains more SeleniumSelenium | +4742.9% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +483.3% |
| Contains more Vitamin B6Vitamin B6 | +565.9% |
| Contains more Vitamin KVitamin K | +666.7% |
| Contains more CholineCholine | +58.7% |
| Contains more Vitamin B1Vitamin B1 | +600.9% |
| Contains more Vitamin B2Vitamin B2 | +1443.8% |
| Contains more Vitamin B3Vitamin B3 | +969.6% |
| Contains more Vitamin B5Vitamin B5 | +39.5% |
| Contains more FolateFolate | +695.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +483.9% |
| Contains more OtherOther | +78.3% |
| Contains more ProteinProtein | +575.2% |
| Contains more FatsFats | +476.5% |
| Contains more CarbsCarbs | +173.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -76.1% |
| Contains more Mono. FatMonounsaturated fat | +1350% |
| Contains more Poly. FatPolyunsaturated fat | +443.4% |
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 Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 0.7µg | 33.9µg | 60% |
| Vitamin B1 | 0.112mg | 0.785mg | 56% |
| Iron | 0.54mg | 4.64mg | 51% |
| Folate | 23µg | 183µg | 40% |
| Vitamin B2 | 0.032mg | 0.494mg | 36% |
| Vitamin B3 | 0.552mg | 5.904mg | 33% |
| Potassium | 816mg | 107mg | 21% |
| Vitamin C | 17.1mg | 0mg | 19% |
| Vitamin B6 | 0.293mg | 0.044mg | 19% |
| Protein | 1.53g | 10.33g | 18% |
| Carbs | 27.88g | 76.31g | 16% |
| Manganese | 0.397mg | 0.682mg | 12% |
| Calories | 118kcal | 364kcal | 12% |
| Phosphorus | 55mg | 108mg | 8% |
| Fiber | 4.1g | 2.7g | 6% |
| Zinc | 0.24mg | 0.7mg | 4% |
| Copper | 0.178mg | 0.144mg | 4% |
| Vitamin B5 | 0.314mg | 0.438mg | 2% |
| Polyunsaturated fat | 0.076g | 0.413g | 2% |
| Vitamin E | 0.35mg | 0.06mg | 2% |
| Vitamin K | 2.3µg | 0.3µg | 2% |
| Saturated fat | 0.037g | 0.155g | 1% |
| Choline | 16.5mg | 10.4mg | 1% |
| Fats | 0.17g | 0.98g | 1% |
| Vitamin A | 7µg | 0µg | 1% |
| Net carbs | 23.78g | 73.61g | N/A |
| Magnesium | 21mg | 22mg | 0% |
| Calcium | 17mg | 15mg | 0% |
| Sugar | 0.5g | 0.27g | N/A |
| Sodium | 9mg | 2mg | 0% |
| Monounsaturated fat | 0.006g | 0.087g | 0% |
| Tryptophan | 0.012mg | 0.127mg | 0% |
| Threonine | 0.054mg | 0.281mg | 0% |
| Isoleucine | 0.052mg | 0.357mg | 0% |
| Leucine | 0.096mg | 0.71mg | 0% |
| Lysine | 0.059mg | 0.228mg | 0% |
| Methionine | 0.021mg | 0.183mg | 0% |
| Phenylalanine | 0.071mg | 0.52mg | 0% |
| Valine | 0.062mg | 0.415mg | 0% |
| Histidine | 0.034mg | 0.23mg | 0% |
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%
46%
Minerals Daily Need Coverage Score
26%
59%
Comparison summary
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.118g)
Which food is lower in glycemic index?
Yam is lower in glycemic index (difference - 21)
Which food is cheaper?
Yam is cheaper (difference - $0.8)
Which food is lower in Sugar?
Flour is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Flour contains less Sodium (difference - 7mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.