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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

Yam vs Flour 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
3
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%
Flour
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
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%
~equal in Magnesium ~22mg

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
6
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%
Flour
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 0% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
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
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
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
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.
Yam Flour
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yam Flour 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?

ok
ok
is better in case of low diet
Yam Flour
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Yam
46%
Flour
Minerals Daily Need Coverage Score
26%
Yam
59%
Flour

Comparison summary

Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 0.118g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 21)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.8)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 7mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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?
?
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.

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.