Yam vs. Whey — In-Depth Nutrition Comparison
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A recap on the differences between yam and whey
- Yam has more vitamin B6, copper, potassium, vitamin C, manganese, fiber, vitamin B1, and iron; however, whey is higher in vitamin B12 and vitamin B2.
- Yam covers your daily vitamin B6 needs 20% more than whey.
Food varieties used in this article are Yam, raw and Whey, sweet, fluid.
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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 MagnesiumMagnesium | +162.5% |
| Contains more PotassiumPotassium | +406.8% |
| Contains more IronIron | +800% |
| Contains more CopperCopper | +4350% |
| Contains more ZincZinc | +84.6% |
| Contains more PhosphorusPhosphorus | +19.6% |
| Contains less SodiumSodium | -83.3% |
| Contains more ManganeseManganese | +39600% |
| Contains more CalciumCalcium | +176.5% |
| Contains more SeleniumSelenium | +171.4% |
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 | +17000% |
| Contains more Vitamin AVitamin A | +133.3% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +211.1% |
| Contains more Vitamin B3Vitamin B3 | +645.9% |
| Contains more Vitamin B6Vitamin B6 | +845.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2200% |
| Contains more Vitamin B2Vitamin B2 | +393.8% |
| Contains more Vitamin B5Vitamin B5 | +22% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.293mg | 0.031mg | 20% |
| Vitamin C | 17.1mg | 0.1mg | 19% |
| Potassium | 816mg | 161mg | 19% |
| Copper | 0.178mg | 0.004mg | 19% |
| Manganese | 0.397mg | 0.001mg | 17% |
| Fiber | 4.1g | 0g | 16% |
| Vitamin B12 | 0µg | 0.28µg | 12% |
| Vitamin B2 | 0.032mg | 0.158mg | 10% |
| Carbs | 27.88g | 5.14g | 8% |
| Vitamin B1 | 0.112mg | 0.036mg | 6% |
| Folate | 23µg | 1µg | 6% |
| Iron | 0.54mg | 0.06mg | 6% |
| Calories | 118kcal | 27kcal | 5% |
| Calcium | 17mg | 47mg | 3% |
| Magnesium | 21mg | 8mg | 3% |
| Vitamin B3 | 0.552mg | 0.074mg | 3% |
| Vitamin K | 2.3µg | 0µg | 2% |
| Sodium | 9mg | 54mg | 2% |
| Vitamin E | 0.35mg | 0mg | 2% |
| Selenium | 0.7µg | 1.9µg | 2% |
| Phosphorus | 55mg | 46mg | 1% |
| Saturated fat | 0.037g | 0.23g | 1% |
| Protein | 1.53g | 0.85g | 1% |
| Vitamin B5 | 0.314mg | 0.383mg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Zinc | 0.24mg | 0.13mg | 1% |
| Fats | 0.17g | 0.36g | 0% |
| Net carbs | 23.78g | 5.14g | N/A |
| Sugar | 0.5g | 5.14g | N/A |
| Vitamin A | 7µg | 3µg | 0% |
| Choline | 16.5mg | 16mg | 0% |
| Monounsaturated fat | 0.006g | 0.1g | 0% |
| Polyunsaturated fat | 0.076g | 0.011g | 0% |
| Tryptophan | 0.012mg | 0.013mg | 0% |
| Threonine | 0.054mg | 0.054mg | 0% |
| Isoleucine | 0.052mg | 0.047mg | 0% |
| Leucine | 0.096mg | 0.078mg | 0% |
| Lysine | 0.059mg | 0.068mg | 0% |
| Methionine | 0.021mg | 0.016mg | 0% |
| Phenylalanine | 0.071mg | 0.027mg | 0% |
| Valine | 0.062mg | 0.046mg | 0% |
| Histidine | 0.034mg | 0.016mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +80% |
| Contains more CarbsCarbs | +442.4% |
| Contains more OtherOther | +54.7% |
| Contains more FatsFats | +111.8% |
| Contains more WaterWater | +33.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -83.9% |
| Contains more Poly. FatPolyunsaturated fat | +590.9% |
| Contains more Mono. FatMonounsaturated fat | +1566.7% |