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  6. Yam vs. Whey

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
:
2
Whey
Whey
Contains more Iron +800%
Contains more Magnesium +162.5%
Contains more Phosphorus +19.6%
Contains more Potassium +406.8%
Contains less Sodium -83.3%
Contains more Zinc +84.6%
Contains more Copper +4350%
Contains more Manganese +39600%
Contains more Calcium +176.5%
Contains more Selenium +171.4%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Whey
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 3% 6% 20% 15% 8% 4% 2% 1% 11%
Contains more Iron +800%
Contains more Magnesium +162.5%
Contains more Phosphorus +19.6%
Contains more Potassium +406.8%
Contains less Sodium -83.3%
Contains more Zinc +84.6%
Contains more Copper +4350%
Contains more Manganese +39600%
Contains more Calcium +176.5%
Contains more Selenium +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
9
:
3
Whey
Whey
Contains more Vitamin A +1050%
Contains more Vitamin E +∞%
Contains more Vitamin C +17000%
Contains more Vitamin B1 +211.1%
Contains more Vitamin B3 +645.9%
Contains more Vitamin B6 +845.2%
Contains more Folate +2200%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +393.8%
Contains more Vitamin B5 +22%
Contains more Vitamin B12 +∞%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Whey
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 1% 9% 37% 2% 23% 8% 1% 35% 0%
Contains more Vitamin A +1050%
Contains more Vitamin E +∞%
Contains more Vitamin C +17000%
Contains more Vitamin B1 +211.1%
Contains more Vitamin B3 +645.9%
Contains more Vitamin B6 +845.2%
Contains more Folate +2200%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +393.8%
Contains more Vitamin B5 +22%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
3
:
2
Whey
Whey
Contains more Protein +80%
Contains more Carbs +442.4%
Contains more Other +54.7%
Contains more Fats +111.8%
Contains more Water +33.8%
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Whey
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more Protein +80%
Contains more Carbs +442.4%
Contains more Other +54.7%
Contains more Fats +111.8%
Contains more Water +33.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
2
:
1
Whey
Whey
Contains less Saturated Fat -83.9%
Contains more Polyunsaturated fat +590.9%
Contains more Monounsaturated Fat +1566.7%
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Whey
67% 29% 3%
Saturated Fat: 0.23 g
Monounsaturated Fat: 0.1 g
Polyunsaturated fat: 0.011 g
Contains less Saturated Fat -83.9%
Contains more Polyunsaturated fat +590.9%
Contains more Monounsaturated 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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Opinion
Net carbs 23.78g 5.14g Yam
Protein 1.53g 0.85g Yam
Fats 0.17g 0.36g Whey
Carbs 27.88g 5.14g Yam
Calories 118kcal 27kcal Yam
Sugar 0.5g 5.14g Yam
Fiber 4.1g 0g Yam
Calcium 17mg 47mg Whey
Iron 0.54mg 0.06mg Yam
Magnesium 21mg 8mg Yam
Phosphorus 55mg 46mg Yam
Potassium 816mg 161mg Yam
Sodium 9mg 54mg Yam
Zinc 0.24mg 0.13mg Yam
Copper 0.178mg 0.004mg Yam
Manganese 0.397mg 0.001mg Yam
Selenium 0.7µg 1.9µg Whey
Vitamin A 138IU 12IU Yam
Vitamin A RAE 7µg 3µg Yam
Vitamin E 0.35mg 0mg Yam
Vitamin C 17.1mg 0.1mg Yam
Vitamin B1 0.112mg 0.036mg Yam
Vitamin B2 0.032mg 0.158mg Whey
Vitamin B3 0.552mg 0.074mg Yam
Vitamin B5 0.314mg 0.383mg Whey
Vitamin B6 0.293mg 0.031mg Yam
Folate 23µg 1µg Yam
Vitamin B12 0µg 0.28µg Whey
Vitamin K 2.3µg 0µg Yam
Tryptophan 0.012mg 0.013mg Whey
Threonine 0.054mg 0.054mg
Isoleucine 0.052mg 0.047mg Yam
Leucine 0.096mg 0.078mg Yam
Lysine 0.059mg 0.068mg Whey
Methionine 0.021mg 0.016mg Yam
Phenylalanine 0.071mg 0.027mg Yam
Valine 0.062mg 0.046mg Yam
Histidine 0.034mg 0.016mg Yam
Cholesterol 0mg 2mg Yam
Saturated Fat 0.037g 0.23g Yam
Monounsaturated Fat 0.006g 0.1g Whey
Polyunsaturated fat 0.076g 0.011g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Whey
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
19%
Yam
9%
Whey
Minerals Daily Need Coverage Score
26%
Yam
8%
Whey

Comparison summary

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 Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 2mg)
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.