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  6. Yam vs. Agar

Yam vs. Agar — In-Depth Nutrition Comparison

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A recap on the differences between yam and agar

  • Yam has less iron, magnesium, manganese, folate, calcium, vitamin B5, zinc, copper, vitamin E, and vitamin K.
  • Agar covers your daily iron needs 261% more than yam.

Food varieties used in this article are Yam, cooked, boiled, drained, or baked, without salt and Seaweed, agar, dried.

Infographic

Yam vs Agar 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 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
Agar
Agar
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 550% 188% 99% 803% 203% 158% 22% 13% 561% 40%
Contains less SodiumSodium -92.2%
Contains more MagnesiumMagnesium +4177.8%
Contains more CalciumCalcium +4364.3%
Contains more PotassiumPotassium +67.9%
Contains more IronIron +4015.4%
Contains more CopperCopper +301.3%
Contains more ZincZinc +2800%
Contains more ManganeseManganese +1059%
Contains more SeleniumSelenium +957.1%
~equal in Phosphorus ~52mg

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
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 40% 0% 2% 6.8% 24% 6.5% 10% 19% 53% 0% 5.8% 12%
Agar
Agar
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 100% 2.5% 51% 3.8% 181% 70% 0% 61% 435%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +850%
Contains more Vitamin B3Vitamin B3 +173.3%
Contains more Vitamin EVitamin E +1370.6%
Contains more Vitamin B2Vitamin B2 +692.9%
Contains more Vitamin B5Vitamin B5 +870.4%
Contains more Vitamin B6Vitamin B6 +32.9%
Contains more Vitamin KVitamin K +960.9%
Contains more FolateFolate +3525%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Agar DV% diff.
Iron 0.52mg 21.4mg 261%
Magnesium 18mg 770mg 179%
Manganese 0.371mg 4.3mg 171%
Folate 16µg 580µg 141%
Calcium 14mg 625mg 61%
Vitamin B5 0.311mg 3.018mg 54%
Copper 0.152mg 0.61mg 51%
Zinc 0.2mg 5.8mg 51%
Vitamin E 0.34mg 5mg 31%
Carbs 27.48g 80.88g 18%
Vitamin K 2.3µg 24.4µg 18%
Fiber 3.9g 7.7g 15%
Vitamin B2 0.028mg 0.222mg 15%
Vitamin C 12.1mg 0mg 13%
Potassium 670mg 1125mg 13%
Selenium 0.7µg 7.4µg 12%
Calories 116kcal 306kcal 10%
Protein 1.49g 6.21g 9%
Choline 16.2mg 63.3mg 9%
Vitamin B1 0.095mg 0.01mg 7%
Vitamin B6 0.228mg 0.303mg 6%
Sodium 8mg 102mg 4%
Vitamin B3 0.552mg 0.202mg 2%
Vitamin A 6µg 0µg 1%
Protein per 100 calories 1.3g 2g N/A
Calories per 10 g protein 779kcal 493kcal N/A
Weight per 100 calories 86g 33g N/A
Fats 0.14g 0.3g 0%
Net carbs 23.58g 73.18g N/A
Sugar 0.49g 2.97g N/A
Phosphorus 49mg 52mg 0%
Saturated fat 0.029g 0.061g 0%
Monounsaturated fat 0.005g 0.027g 0%
Polyunsaturated fat 0.06g 0.102g 0%
Tryptophan 0.012mg 0%
Threonine 0.052mg 0%
Isoleucine 0.05mg 0%
Leucine 0.094mg 0%
Lysine 0.058mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.069mg 0%
Valine 0.06mg 0%
Histidine 0.033mg 0%
Omega-3 - EPA 0g 0.087g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Agar
Agar
4
6% 81% 9% 4%
Protein: 6.21 g
Fats: 0.3 g
Carbs: 80.88 g
Water: 8.68 g
Other: 3.93 g
Contains more WaterWater +707.9%
Contains more ProteinProtein +316.8%
Contains more FatsFats +114.3%
Contains more CarbsCarbs +194.3%
Contains more OtherOther +417.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
Agar
Agar
2
32% 14% 54%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains less Sat. FatSaturated fat -52.5%
Contains more Mono. FatMonounsaturated fat +440%
Contains more Poly. FatPolyunsaturated fat +70%

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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/170072/nutrients
  2. Agar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170090/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.