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  6. Yam vs. Yolk

Yam vs. Yolk — In-Depth Nutrition Comparison

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What are the main differences between Yam and Yolk?

  • Yam has less Choline, Selenium, Vitamin B12, Vitamin B5, Phosphorus, Vitamin A RAE, Vitamin B2, and Vitamin D than Yolk.
  • Yolk's daily need coverage for Cholesterol is 362% higher.
  • Yam contains less Saturated Fat.

We used Yam, raw and Egg, yolk, raw, fresh types in this comparison.

Infographic

Yam vs Yolk 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
5
:
5
Yolk
Yolk
Contains more Magnesium +320%
Contains more Potassium +648.6%
Contains less Sodium -81.3%
Contains more Copper +131.2%
Contains more Manganese +621.8%
Contains more Calcium +658.8%
Contains more Iron +405.6%
Contains more Phosphorus +609.1%
Contains more Zinc +858.3%
Contains more Selenium +7900%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Yolk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 103% 4% 168% 10% 7% 63% 26% 8% 306%
Contains more Magnesium +320%
Contains more Potassium +648.6%
Contains less Sodium -81.3%
Contains more Copper +131.2%
Contains more Manganese +621.8%
Contains more Calcium +658.8%
Contains more Iron +405.6%
Contains more Phosphorus +609.1%
Contains more Zinc +858.3%
Contains more Selenium +7900%

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
:
9
Yolk
Yolk
Contains more Vitamin C +∞%
Contains more Vitamin B3 +2200%
Contains more Vitamin K +228.6%
Contains more Vitamin A +944.9%
Contains more Vitamin E +637.1%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +57.1%
Contains more Vitamin B2 +1550%
Contains more Vitamin B5 +852.2%
Contains more Vitamin B6 +19.5%
Contains more Folate +534.8%
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%
Yolk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 87% 52% 162% 0% 44% 122% 1% 180% 81% 110% 244% 2%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +2200%
Contains more Vitamin K +228.6%
Contains more Vitamin A +944.9%
Contains more Vitamin E +637.1%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +57.1%
Contains more Vitamin B2 +1550%
Contains more Vitamin B5 +852.2%
Contains more Vitamin B6 +19.5%
Contains more Folate +534.8%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
:
3
Yolk
Yolk
Contains more Carbs +676.6%
Contains more Water +33.1%
Contains more Protein +936.6%
Contains more Fats +15511.8%
Contains more Other +107.3%
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Yolk
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Contains more Carbs +676.6%
Contains more Water +33.1%
Contains more Protein +936.6%
Contains more Fats +15511.8%
Contains more Other +107.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
:
2
Yolk
Yolk
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +195533.3%
Contains more Polyunsaturated fat +5431.6%
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Yolk
37% 46% 16%
Saturated Fat: 9.551 g
Monounsaturated Fat: 11.738 g
Polyunsaturated fat: 4.204 g
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +195533.3%
Contains more Polyunsaturated fat +5431.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yam Yolk Opinion
Net carbs 23.78g 3.59g Yam
Protein 1.53g 15.86g Yolk
Fats 0.17g 26.54g Yolk
Carbs 27.88g 3.59g Yam
Calories 118kcal 322kcal Yolk
Fructose 0.07g Yolk
Sugar 0.5g 0.56g Yam
Fiber 4.1g 0g Yam
Calcium 17mg 129mg Yolk
Iron 0.54mg 2.73mg Yolk
Magnesium 21mg 5mg Yam
Phosphorus 55mg 390mg Yolk
Potassium 816mg 109mg Yam
Sodium 9mg 48mg Yam
Zinc 0.24mg 2.3mg Yolk
Copper 0.178mg 0.077mg Yam
Manganese 0.397mg 0.055mg Yam
Selenium 0.7µg 56µg Yolk
Vitamin A 138IU 1442IU Yolk
Vitamin A RAE 7µg 381µg Yolk
Vitamin E 0.35mg 2.58mg Yolk
Vitamin D 0IU 218IU Yolk
Vitamin D 0µg 5.4µg Yolk
Vitamin C 17.1mg 0mg Yam
Vitamin B1 0.112mg 0.176mg Yolk
Vitamin B2 0.032mg 0.528mg Yolk
Vitamin B3 0.552mg 0.024mg Yam
Vitamin B5 0.314mg 2.99mg Yolk
Vitamin B6 0.293mg 0.35mg Yolk
Folate 23µg 146µg Yolk
Vitamin B12 0µg 1.95µg Yolk
Vitamin K 2.3µg 0.7µg Yam
Tryptophan 0.012mg 0.177mg Yolk
Threonine 0.054mg 0.687mg Yolk
Isoleucine 0.052mg 0.866mg Yolk
Leucine 0.096mg 1.399mg Yolk
Lysine 0.059mg 1.217mg Yolk
Methionine 0.021mg 0.378mg Yolk
Phenylalanine 0.071mg 0.681mg Yolk
Valine 0.062mg 0.949mg Yolk
Histidine 0.034mg 0.416mg Yolk
Cholesterol 0mg 1085mg Yam
Saturated Fat 0.037g 9.551g Yam
Omega-3 - DHA 0g 0.114g Yolk
Omega-3 - EPA 0g 0.011g Yolk
Monounsaturated Fat 0.006g 11.738g Yolk
Polyunsaturated fat 0.076g 4.204g Yolk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Yolk
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
90%
Yolk
Minerals Daily Need Coverage Score
26%
Yam
73%
Yolk

Comparison summary

Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 51)
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 0.06g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 39mg)
Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 1085mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 9.514g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.8)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.