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Yam vs. Whey — In-Depth Nutrition Comparison

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A recap on 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.

Infographic

Yam vs Whey 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
8
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%
Whey
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
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.
Yam
Yam
8
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%
Whey
3
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
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 +∞%
~equal in Vitamin D ~µg
~equal in Choline ~16mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
3
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Whey
2
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
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
Yam
Yam
2
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains less Sat. FatSaturated fat -83.9%
Contains more Poly. FatPolyunsaturated fat +590.9%
Contains more Mono. FatMonounsaturated fat +1566.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam Whey
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Yam Whey 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Whey
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
9%
Whey
Minerals Daily Need Coverage Score
26%
Yam
8%
Whey

Comparison summary

Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 4.64g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 45mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 0.193g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $3.4)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in glycemic index?
Whey
Whey is lower in glycemic index (difference - 8)

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.