Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Yam
  5. Compare
  6. Yam vs. Yolk

Yam vs. Yolk — In-Depth Nutrition Comparison

Compare

What are the main differences between yam and yolk?

  • Yam has less choline, selenium, vitamin B12, vitamin B5, phosphorus, vitamin B2, vitamin D, and folate than yolk.
  • Yolk's daily need coverage for cholesterol is 362% higher.
  • Yam contains less saturated fat.
  • Yolk has a lower glycemic index than yam.

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
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%
Yolk
Yolk
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
Contains more MagnesiumMagnesium +320%
Contains more PotassiumPotassium +648.6%
Contains more CopperCopper +131.2%
Contains less SodiumSodium -81.3%
Contains more ManganeseManganese +621.8%
Contains more CalciumCalcium +658.8%
Contains more IronIron +405.6%
Contains more ZincZinc +858.3%
Contains more PhosphorusPhosphorus +609.1%
Contains more SeleniumSelenium +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
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%
Yolk
Yolk
10
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% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +2200%
Contains more Vitamin KVitamin K +228.6%
Contains more Vitamin AVitamin A +5342.9%
Contains more Vitamin EVitamin E +637.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +57.1%
Contains more Vitamin B2Vitamin B2 +1550%
Contains more Vitamin B5Vitamin B5 +852.2%
Contains more Vitamin B6Vitamin B6 +19.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +534.8%
Contains more CholineCholine +4870.9%

All nutrients comparison - raw data values

Nutrient Yam Yolk DV% diff.
Cholesterol 0mg 1085mg 362%
Choline 16.5mg 820.2mg 146%
Selenium 0.7µg 56µg 101%
Vitamin B12 0µg 1.95µg 81%
Vitamin B5 0.314mg 2.99mg 54%
Phosphorus 55mg 390mg 48%
Saturated fat 0.037g 9.551g 43%
Vitamin A 7µg 381µg 42%
Fats 0.17g 26.54g 41%
Vitamin B2 0.032mg 0.528mg 38%
Folate 23µg 146µg 31%
Monounsaturated fat 0.006g 11.738g 29%
Protein 1.53g 15.86g 29%
Polyunsaturated fat 0.076g 4.204g 28%
Vitamin D 0IU 218IU 27%
Vitamin D 0µg 5.4µg 27%
Iron 0.54mg 2.73mg 27%
Potassium 816mg 109mg 21%
Vitamin C 17.1mg 0mg 19%
Zinc 0.24mg 2.3mg 19%
Fiber 4.1g 0g 16%
Manganese 0.397mg 0.055mg 15%
Vitamin E 0.35mg 2.58mg 15%
Copper 0.178mg 0.077mg 11%
Calcium 17mg 129mg 11%
Calories 118kcal 322kcal 10%
Carbs 27.88g 3.59g 8%
Vitamin B1 0.112mg 0.176mg 5%
Vitamin B6 0.293mg 0.35mg 4%
Magnesium 21mg 5mg 4%
Vitamin B3 0.552mg 0.024mg 3%
Sodium 9mg 48mg 2%
Vitamin K 2.3µg 0.7µg 1%
Net carbs 23.78g 3.59g N/A
Sugar 0.5g 0.56g N/A
Tryptophan 0.012mg 0.177mg 0%
Threonine 0.054mg 0.687mg 0%
Isoleucine 0.052mg 0.866mg 0%
Leucine 0.096mg 1.399mg 0%
Lysine 0.059mg 1.217mg 0%
Methionine 0.021mg 0.378mg 0%
Phenylalanine 0.071mg 0.681mg 0%
Valine 0.062mg 0.949mg 0%
Histidine 0.034mg 0.416mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0g 0.011g N/A
Omega-3 - DHA 0g 0.114g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Yolk
Yolk
3
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 CarbsCarbs +676.6%
Contains more WaterWater +33.1%
Contains more ProteinProtein +936.6%
Contains more FatsFats +15511.8%
Contains more OtherOther +107.3%

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
Yolk
Yolk
2
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +195533.3%
Contains more Poly. FatPolyunsaturated fat +5431.6%

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.