Yam vs. Banana — In-Depth Nutrition Comparison
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Important differences between yam and banana
- Yam has more potassium, copper, vitamin B1, and fiber; however, banana is richer in vitamin B6.
- Banana's daily need coverage for vitamin B6 is 11% more.
- Yam contains 3 times more Vitamin B1 than banana. Yam contains 0.095mg of Vitamin B1, while banana contains 0.031mg.
- Yam contains less sugar.
The food varieties used in the comparison are Yam, cooked, boiled, drained, or baked, without salt and Bananas, raw.
Infographic
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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.
| Contains more CalciumCalcium | +180% |
| Contains more PotassiumPotassium | +87.2% |
| Contains more IronIron | +100% |
| Contains more CopperCopper | +94.9% |
| Contains more ZincZinc | +33.3% |
| Contains more PhosphorusPhosphorus | +122.7% |
| Contains more ManganeseManganese | +37.4% |
| Contains more MagnesiumMagnesium | +50% |
| Contains less SodiumSodium | -87.5% |
| Contains more SeleniumSelenium | +42.9% |
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.
| Contains more Vitamin CVitamin C | +39.1% |
| Contains more Vitamin AVitamin A | +90.6% |
| Contains more Vitamin EVitamin E | +240% |
| Contains more Vitamin B1Vitamin B1 | +206.5% |
| Contains more Vitamin KVitamin K | +360% |
| Contains more CholineCholine | +65.3% |
| Contains more Vitamin B2Vitamin B2 | +160.7% |
| Contains more Vitamin B3Vitamin B3 | +20.5% |
| Contains more Vitamin B6Vitamin B6 | +61% |
| Contains more FolateFolate | +25% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +36.7% |
| Contains more CarbsCarbs | +20.3% |
| Contains more FatsFats | +135.7% |
~equal in
Water
~74.91g
~equal in
Other
~0.83g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -74.1% |
| Contains more Mono. FatMonounsaturated Fat | +540% |
| Contains more Poly. FatPolyunsaturated fat | +21.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 116kcal | 89kcal |
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| Protein | 1.49g | 1.09g |
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| Fats | 0.14g | 0.33g |
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| Vitamin C | 12.1mg | 8.7mg |
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| Net carbs | 23.58g | 20.24g |
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| Carbs | 27.48g | 22.84g |
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| Magnesium | 18mg | 27mg |
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| Calcium | 14mg | 5mg |
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| Potassium | 670mg | 358mg |
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| Iron | 0.52mg | 0.26mg |
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| Sugar | 0.49g | 12.23g |
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| Fiber | 3.9g | 2.6g |
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| Copper | 0.152mg | 0.078mg |
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| Zinc | 0.2mg | 0.15mg |
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| Starch | 5.38g |
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| Phosphorus | 49mg | 22mg |
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| Sodium | 8mg | 1mg |
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| Vitamin A | 122IU | 64IU |
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| Vitamin A | 6µg | 3µg |
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| Vitamin E | 0.34mg | 0.1mg |
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| Manganese | 0.371mg | 0.27mg |
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| Selenium | 0.7µg | 1µg |
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| Vitamin B1 | 0.095mg | 0.031mg |
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| Vitamin B2 | 0.028mg | 0.073mg |
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| Vitamin B3 | 0.552mg | 0.665mg |
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| Vitamin B5 | 0.311mg | 0.334mg |
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| Vitamin B6 | 0.228mg | 0.367mg |
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| Vitamin K | 2.3µg | 0.5µg |
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| Folate | 16µg | 20µg |
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| Choline | 16.2mg | 9.8mg |
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| Saturated Fat | 0.029g | 0.112g |
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| Monounsaturated Fat | 0.005g | 0.032g |
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| Polyunsaturated fat | 0.06g | 0.073g |
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| Tryptophan | 0.012mg | 0.009mg |
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| Threonine | 0.052mg | 0.028mg |
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| Isoleucine | 0.05mg | 0.028mg |
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| Leucine | 0.094mg | 0.068mg |
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| Lysine | 0.058mg | 0.05mg |
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| Methionine | 0.02mg | 0.008mg |
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| Phenylalanine | 0.069mg | 0.049mg |
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| Valine | 0.06mg | 0.047mg |
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| Histidine | 0.033mg | 0.077mg |
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| Fructose | 4.85g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
15%
15%
Minerals Daily Need Coverage Score
23%
14%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 11.74g)
Which food is lower in Saturated Fat?
Yam is lower in Saturated Fat (difference - 0.083g)
Which food is richer in minerals?
Yam is relatively richer in minerals
Which food contains less Sodium?
Banana contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Banana is lower in glycemic index (difference - 3)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($0.2)
Which food is richer in vitamins?
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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.