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Yam vs Drumstick tree - In-Depth Nutrition Comparison

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Differences between Yam and Drumstick tree

  • Yam is higher in Vitamin B6, Copper, Potassium, and Manganese, however Drumstick tree is richer in Vitamin C, Vitamin B5, Magnesium, and Folate.
  • Drumstick tree's daily need coverage for Vitamin C is 138% higher.
  • Yam has 2 times more Vitamin B6 than Drumstick tree. While Yam has 0.293mg of Vitamin B6, Drumstick tree has only 0.12mg.

The food types used in this comparison are Yam, raw 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
Yam
5
:
3
Drumstick tree
Drumstick tree
Contains more Iron +50%
Contains more Potassium +77%
Contains more Copper +111.9%
Contains less Sodium -78.6%
Contains more Calcium +76.5%
Contains more Magnesium +114.3%
Contains more Zinc +87.5%
Equal in Phosphorus - 50
Yam
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Drumstick tree
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 9% 41% 33% 28% 13% 22% 6%
Contains more Iron +50%
Contains more Potassium +77%
Contains more Copper +111.9%
Contains less Sodium -78.6%
Contains more Calcium +76.5%
Contains more Magnesium +114.3%
Contains more Zinc +87.5%
Equal in Phosphorus - 50

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
Yam
5
:
5
Drumstick tree
Drumstick tree
Contains more Vitamin A +86.5%
Contains more Vitamin B1 +111.3%
Contains more Vitamin B6 +144.2%
Contains more Vitamin C +724.6%
Contains more Vitamin B2 +131.3%
Contains more Vitamin B3 +12.3%
Contains more Vitamin B5 +152.9%
Contains more Folate +91.3%
Yam
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 9% 7% 0% 28% 8% 11% 19% 68% 0% 6% 18%
Drumstick tree
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 470% 5% 0% 0% 14% 18% 12% 48% 28% 0% 0% 33%
Contains more Vitamin A +86.5%
Contains more Vitamin B1 +111.3%
Contains more Vitamin B6 +144.2%
Contains more Vitamin C +724.6%
Contains more Vitamin B2 +131.3%
Contains more Vitamin B3 +12.3%
Contains more Vitamin B5 +152.9%
Contains more Folate +91.3%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
19
Yam
52
Drumstick tree
Mineral Summary Score
25
Yam
20
Drumstick tree

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Yam
13%
Drumstick tree
Carbohydrates
28%
Yam
9%
Drumstick tree
Fats
1%
Yam
1%
Drumstick tree

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Yam Drumstick tree
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Drumstick tree
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 33mg)
Which food is lower in Sugar?
Drumstick tree
Drumstick tree is lower in Sugar (difference - 0.5g)
Which food is lower in Saturated Fat?
Drumstick tree
Drumstick tree is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Drumstick tree
Drumstick tree is lower in glycemic index (difference - 51)
Which food is cheaper?
Drumstick tree
Drumstick tree is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

All nutrients comparison - raw data values

Nutrient Yam Drumstick tree Opinion
Calories 118 37 Yam
Protein 1.53 2.1 Drumstick tree
Fats 0.17 0.2 Drumstick tree
Vitamin C 17.1 141 Drumstick tree
Carbs 27.88 8.53 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.54 0.36 Yam
Calcium 17 30 Drumstick tree
Potassium 816 461 Yam
Magnesium 21 45 Drumstick tree
Sugar 0.5 Drumstick tree
Fiber 4.1 3.2 Yam
Copper 0.178 0.084 Yam
Zinc 0.24 0.45 Drumstick tree
Starch
Phosphorus 55 50 Yam
Sodium 9 42 Yam
Vitamin A 138 74 Yam
Vitamin E 0.35 Yam
Vitamin D 0 0
Vitamin B1 0.112 0.053 Yam
Vitamin B2 0.032 0.074 Drumstick tree
Vitamin B3 0.552 0.62 Drumstick tree
Vitamin B5 0.314 0.794 Drumstick tree
Vitamin B6 0.293 0.12 Yam
Vitamin B12 0 0
Vitamin K 2.3 Yam
Folate 23 44 Drumstick tree
Trans Fat 0 0
Saturated Fat 0.037 0.033 Drumstick tree
Monounsaturated Fat 0.006 0.102 Drumstick tree
Polyunsaturated fat 0.076 0.003 Yam
Tryptophan 0.012 Yam
Threonine 0.054 Yam
Isoleucine 0.052 Yam
Leucine 0.096 Yam
Lysine 0.059 Yam
Methionine 0.021 Yam
Phenylalanine 0.071 Yam
Valine 0.062 Yam
Histidine 0.034 Yam
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.