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  6. Yam vs. White bread

Yam vs. White bread — In-Depth Nutrition Comparison

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Significant differences between yam and white bread

  • Yam has more potassium, vitamin C, and vitamin B6; however, white bread is richer in selenium, iron, vitamin B1, vitamin B3, folate, and vitamin B2.
  • White bread covers your daily selenium needs 39% more than yam.
  • Yam contains less sodium.
  • White bread has a higher glycemic index. The glycemic index of white bread is 73, while the glycemic index of yam is 51.

Specific food types used in this comparison are Yam, raw and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Yam vs White bread 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more PotassiumPotassium +547.6%
Contains more CopperCopper +76.2%
Contains less SodiumSodium -98.2%
Contains more CalciumCalcium +747.1%
Contains more IronIron +568.5%
Contains more ZincZinc +208.3%
Contains more PhosphorusPhosphorus +78.2%
Contains more ManganeseManganese +35%
Contains more SeleniumSelenium +3042.9%
~equal in Magnesium ~23mg

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%
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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +59.1%
Contains more Vitamin B6Vitamin B6 +236.8%
Contains more Vitamin KVitamin K +1050%
Contains more CholineCholine +13%
Contains more Vitamin B1Vitamin B1 +375.9%
Contains more Vitamin B2Vitamin B2 +659.4%
Contains more Vitamin B3Vitamin B3 +765.9%
Contains more Vitamin B5Vitamin B5 +70.7%
Contains more FolateFolate +382.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam White bread DV% diff.
Selenium 0.7µg 22µg 39%
Iron 0.54mg 3.61mg 38%
Vitamin B1 0.112mg 0.533mg 35%
Vitamin B3 0.552mg 4.78mg 26%
Folate 23µg 111µg 22%
Sodium 9mg 490mg 21%
Potassium 816mg 126mg 20%
Vitamin C 17.1mg 0mg 19%
Vitamin B6 0.293mg 0.087mg 16%
Vitamin B2 0.032mg 0.243mg 16%
Protein 1.53g 8.85g 15%
Starch 37.17g 15%
Calcium 17mg 144mg 13%
Polyunsaturated fat 0.076g 1.602g 10%
Copper 0.178mg 0.101mg 9%
Calories 118kcal 266kcal 7%
Carbs 27.88g 49.42g 7%
Phosphorus 55mg 98mg 6%
Manganese 0.397mg 0.536mg 6%
Fiber 4.1g 2.7g 6%
Zinc 0.24mg 0.74mg 5%
Fats 0.17g 3.33g 5%
Vitamin B5 0.314mg 0.536mg 4%
Saturated fat 0.037g 0.698g 3%
Fructose 2.43g 3%
Vitamin K 2.3µg 0.2µg 2%
Vitamin A 7µg 0µg 1%
Monounsaturated fat 0.006g 0.599g 1%
Vitamin E 0.35mg 0.22mg 1%
Net carbs 23.78g 46.72g N/A
Magnesium 21mg 23mg 0%
Sugar 0.5g 5.67g N/A
Trans fat 0g 0.027g N/A
Choline 16.5mg 14.6mg 0%
Tryptophan 0.012mg 0%
Threonine 0.054mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.059mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.071mg 0%
Valine 0.062mg 0%
Histidine 0.034mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more WaterWater +91.1%
Contains more ProteinProtein +478.4%
Contains more FatsFats +1858.8%
Contains more CarbsCarbs +77.3%
Contains more OtherOther +141.5%

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -94.7%
Contains more Mono. FatMonounsaturated fat +9883.3%
Contains more Poly. FatPolyunsaturated fat +2007.9%

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.