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  6. Yam vs. Wild rice raw

Yam vs. Wild rice raw — In-Depth Nutrition Comparison

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How are yam and wild rice raw different?

  • Yam is higher in vitamin C; however, wild rice raw is richer in phosphorus, zinc, manganese, vitamin B3, copper, magnesium, folate, iron, and vitamin B2.
  • Daily need coverage for phosphorus for wild rice raw is 54% higher.

Yam, raw and Wild rice, raw are the varieties used in this article.

Infographic

Yam vs Wild rice raw 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
1
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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more PotassiumPotassium +91.1%
Contains more MagnesiumMagnesium +742.9%
Contains more CalciumCalcium +23.5%
Contains more IronIron +263%
Contains more CopperCopper +194.4%
Contains more ZincZinc +2383.3%
Contains more PhosphorusPhosphorus +687.3%
Contains less SodiumSodium -22.2%
Contains more ManganeseManganese +234.8%
Contains more SeleniumSelenium +300%

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
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 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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin KVitamin K +21.1%
Contains more Vitamin EVitamin E +134.3%
Contains more Vitamin B2Vitamin B2 +718.8%
Contains more Vitamin B3Vitamin B3 +1119.7%
Contains more Vitamin B5Vitamin B5 +242%
Contains more Vitamin B6Vitamin B6 +33.4%
Contains more FolateFolate +313%
Contains more CholineCholine +112.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.115mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Wild rice raw DV% diff.
Phosphorus 55mg 433mg 54%
Zinc 0.24mg 5.96mg 52%
Manganese 0.397mg 1.329mg 41%
Vitamin B3 0.552mg 6.733mg 39%
Copper 0.178mg 0.524mg 38%
Magnesium 21mg 177mg 37%
Protein 1.53g 14.73g 26%
Vitamin C 17.1mg 0mg 19%
Folate 23µg 95µg 18%
Vitamin B2 0.032mg 0.262mg 18%
Iron 0.54mg 1.96mg 18%
Carbs 27.88g 74.9g 16%
Vitamin B5 0.314mg 1.074mg 15%
Calories 118kcal 357kcal 12%
Potassium 816mg 427mg 11%
Fiber 4.1g 6.2g 8%
Vitamin B6 0.293mg 0.391mg 8%
Selenium 0.7µg 2.8µg 4%
Polyunsaturated fat 0.076g 0.676g 4%
Vitamin E 0.35mg 0.82mg 3%
Choline 16.5mg 35mg 3%
Saturated fat 0.037g 0.156g 1%
Vitamin A 7µg 1µg 1%
Fats 0.17g 1.08g 1%
Net carbs 23.78g 68.7g N/A
Calcium 17mg 21mg 0%
Sugar 0.5g 2.5g N/A
Sodium 9mg 7mg 0%
Vitamin B1 0.112mg 0.115mg 0%
Vitamin K 2.3µg 1.9µg 0%
Monounsaturated fat 0.006g 0.159g 0%
Tryptophan 0.012mg 0.179mg 0%
Threonine 0.054mg 0.469mg 0%
Isoleucine 0.052mg 0.618mg 0%
Leucine 0.096mg 1.018mg 0%
Lysine 0.059mg 0.629mg 0%
Methionine 0.021mg 0.438mg 0%
Phenylalanine 0.071mg 0.721mg 0%
Valine 0.062mg 0.858mg 0%
Histidine 0.034mg 0.384mg 0%

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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more WaterWater +796.9%
Contains more ProteinProtein +862.7%
Contains more FatsFats +535.3%
Contains more CarbsCarbs +168.7%
Contains more OtherOther +86.6%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -76.3%
Contains more Mono. FatMonounsaturated fat +2550%
Contains more Poly. FatPolyunsaturated fat +789.5%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.