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Yam vs. Drumstick tree — In-Depth Nutrition Comparison

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Important differences between yam and drumstick tree

  • Yam has more vitamin B6, copper, and potassium; however, drumstick tree is richer in vitamin C, vitamin B5, folate, and magnesium.
  • Drumstick tree's daily need coverage for vitamin C is 143% more.
  • Yam contains 2 times more vitamin B6 than drumstick tree. Yam contains 0.228mg of vitamin B6, while drumstick tree contains 0.12mg.
  • Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of drumstick tree is 0.

The food varieties used in the comparison are Yam, cooked, boiled, drained, or baked, without salt and Drumstick pods, raw.

Infographic

Yam vs Drumstick tree 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.
Yam
Yam
5
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 32% 9% 41% 14% 28% 12% 21% 5.5% 34% 3.8%
Contains more PotassiumPotassium +45.3%
Contains more IronIron +44.4%
Contains more CopperCopper +81%
Contains less SodiumSodium -81%
Contains more ManganeseManganese +43.2%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +114.3%
Contains more ZincZinc +125%
~equal in Phosphorus ~50mg
~equal in Selenium ~0.7µg

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
6
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 40% 2% 6.8% 0% 24% 6.5% 10% 19% 53% 0% 5.8% 12% 8.8%
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 470% 1.3% 0% 0% 13% 17% 12% 48% 28% 0% 0% 33% 0%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +79.2%
Contains more Vitamin B6Vitamin B6 +90%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1065.3%
Contains more Vitamin B2Vitamin B2 +164.3%
Contains more Vitamin B3Vitamin B3 +12.3%
Contains more Vitamin B5Vitamin B5 +155.3%
Contains more FolateFolate +175%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Drumstick tree DV% diff.
Vitamin C 12.1mg 141mg 143%
Vitamin B5 0.311mg 0.794mg 10%
Copper 0.152mg 0.084mg 8%
Vitamin B6 0.228mg 0.12mg 8%
Folate 16µg 44µg 7%
Carbs 27.48g 8.53g 6%
Magnesium 18mg 45mg 6%
Potassium 670mg 461mg 6%
Manganese 0.371mg 0.259mg 5%
Calories 116kcal 37kcal 4%
Vitamin B2 0.028mg 0.074mg 4%
Vitamin B1 0.095mg 0.053mg 4%
Fiber 3.9g 3.2g 3%
Choline 16.2mg 3%
Iron 0.52mg 0.36mg 2%
Zinc 0.2mg 0.45mg 2%
Vitamin E 0.34mg 2%
Vitamin K 2.3µg 2%
Calcium 14mg 30mg 2%
Sodium 8mg 42mg 1%
Protein 1.49g 2.1g 1%
Fats 0.14g 0.2g 0%
Net carbs 23.58g 5.33g N/A
Sugar 0.49g N/A
Phosphorus 49mg 50mg 0%
Vitamin A 6µg 4µg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B3 0.552mg 0.62mg 0%
Saturated fat 0.029g 0.033g 0%
Monounsaturated fat 0.005g 0.102g 0%
Polyunsaturated fat 0.06g 0.003g 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%

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
2% 9% 88%
Protein: 2.1 g
Fats: 0.2 g
Carbs: 8.53 g
Water: 88.2 g
Other: 0.97 g
Contains more CarbsCarbs +222.2%
Contains more ProteinProtein +40.9%
Contains more FatsFats +42.9%
Contains more WaterWater +25.8%
Contains more OtherOther +27.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
2
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
24% 74% 2%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.102 g
Polyunsaturated fat: Poly. Fat 0.003 g
Contains less Sat. FatSaturated fat -12.1%
Contains more Poly. FatPolyunsaturated fat +1900%
Contains more Mono. FatMonounsaturated fat +1940%

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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. Drumstick tree - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170483/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.