Yam vs. Plantain — In-Depth Nutrition Comparison
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Significant differences between Yam and Plantain
- The amount of Copper, Fiber, and Potassium in Yam is higher than in Plantain.
- Plantain has 2 times less Phosphorus than Yam. Yam has 49mg of Phosphorus, while Plantain has 28mg.
- Yam contains less Sugar.
Specific food types used in this comparison are Yam, cooked, boiled, drained, or baked, without salt and Plantains, cooked.
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 | +600% |
| Contains more PotassiumPotassium | +44.1% |
| Contains more CopperCopper | +130.3% |
| Contains more ZincZinc | +53.8% |
| Contains more PhosphorusPhosphorus | +75% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +77.8% |
| Contains more IronIron | +11.5% |
| Contains less SodiumSodium | -37.5% |
| Contains more SeleniumSelenium | +100% |
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 E Vitamin E | +161.5% |
| Contains more Vitamin B1Vitamin B1 | +106.5% |
| Contains more Vitamin B5Vitamin B5 | +33.5% |
| Contains more Vitamin KVitamin K | +228.6% |
| Contains more CholineCholine | +27.6% |
| Contains more Vitamin AVitamin A | +645.1% |
| Contains more Vitamin B2Vitamin B2 | +85.7% |
| Contains more Vitamin B3Vitamin B3 | +37% |
| Contains more FolateFolate | +62.5% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +88.6% |
| Contains more OtherOther | +31% |
| Contains more FatsFats | +28.6% |
| Contains more CarbsCarbs | +13.4% |
~equal in
Water
~67.3g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -58% |
| Contains more Poly. FatPolyunsaturated fat | +81.8% |
| Contains more Mono. FatMonounsaturated Fat | +200% |
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 price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 116kcal | 116kcal | |
| Protein | 1.49g | 0.79g |
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| Fats | 0.14g | 0.18g |
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| Vitamin C | 12.1mg | 10.9mg |
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| Net carbs | 23.58g | 28.85g |
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| Carbs | 27.48g | 31.15g |
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| Magnesium | 18mg | 32mg |
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| Calcium | 14mg | 2mg |
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| Potassium | 670mg | 465mg |
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| Iron | 0.52mg | 0.58mg |
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| Sugar | 0.49g | 14g |
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| Fiber | 3.9g | 2.3g |
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| Copper | 0.152mg | 0.066mg |
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| Zinc | 0.2mg | 0.13mg |
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| Phosphorus | 49mg | 28mg |
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| Sodium | 8mg | 5mg |
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| Vitamin A | 122IU | 909IU |
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| Vitamin A RAE | 6µg | 45µg |
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| Vitamin E | 0.34mg | 0.13mg |
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| Manganese | 0.371mg |
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| Selenium | 0.7µg | 1.4µg |
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| Vitamin B1 | 0.095mg | 0.046mg |
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| Vitamin B2 | 0.028mg | 0.052mg |
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| Vitamin B3 | 0.552mg | 0.756mg |
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| Vitamin B5 | 0.311mg | 0.233mg |
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| Vitamin B6 | 0.228mg | 0.24mg |
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| Vitamin K | 2.3µg | 0.7µg |
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| Folate | 16µg | 26µg |
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| Choline | 16.2mg | 12.7mg |
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| Saturated Fat | 0.029g | 0.069g |
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| Monounsaturated Fat | 0.005g | 0.015g |
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| Polyunsaturated fat | 0.06g | 0.033g |
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| Tryptophan | 0.012mg | 0.009mg |
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| Threonine | 0.052mg | 0.021mg |
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| Isoleucine | 0.05mg | 0.022mg |
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| Leucine | 0.094mg | 0.036mg |
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| Lysine | 0.058mg | 0.037mg |
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| Methionine | 0.02mg | 0.01mg |
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| Phenylalanine | 0.069mg | 0.027mg |
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| Valine | 0.06mg | 0.028mg |
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| Histidine | 0.033mg | 0.039mg |
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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 | Equal | |
| 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%
18%
Minerals Daily Need Coverage Score
23%
13%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 13.51g)
Which food is lower in Saturated Fat?
Yam is lower in Saturated Fat (difference - 0.04g)
Which food is richer in minerals?
Yam is relatively richer in minerals
Which food contains less Sodium?
Plantain contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Plantain is lower in glycemic index (difference - 14)
Which food is cheaper?
Plantain is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.