Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Yam vs. Garlic — In-Depth Nutrition Comparison

Compare

What are the differences between yam and garlic?

  • Garlic is richer than yam in vitamin B6, manganese, selenium, vitamin C, calcium, copper, phosphorus, iron, vitamin B1, and zinc.
  • Garlic's daily need coverage for vitamin B6 is 77% more.
  • The glycemic index of garlic is lower.

We used Yam, cooked, boiled, drained, or baked, without salt and Garlic, raw types in this article.

Infographic

Yam vs Garlic 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
2
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%
Garlic
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more PotassiumPotassium +67.1%
Contains less SodiumSodium -52.9%
Contains more MagnesiumMagnesium +38.9%
Contains more CalciumCalcium +1192.9%
Contains more IronIron +226.9%
Contains more CopperCopper +96.7%
Contains more ZincZinc +480%
Contains more PhosphorusPhosphorus +212.2%
Contains more ManganeseManganese +350.7%
Contains more SeleniumSelenium +1928.6%

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 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%
Garlic
7
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +325%
Contains more Vitamin KVitamin K +35.3%
Contains more FolateFolate +433.3%
Contains more Vitamin CVitamin C +157.9%
Contains more Vitamin B1Vitamin B1 +110.5%
Contains more Vitamin B2Vitamin B2 +292.9%
Contains more Vitamin B3Vitamin B3 +26.8%
Contains more Vitamin B5Vitamin B5 +91.6%
Contains more Vitamin B6Vitamin B6 +441.7%
Contains more CholineCholine +43.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Garlic
4
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more WaterWater +19.7%
Contains more ProteinProtein +326.8%
Contains more FatsFats +257.1%
Contains more CarbsCarbs +20.3%
Contains more OtherOther +97.4%

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
Garlic
2
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Contains less Sat. FatSaturated fat -67.4%
Contains more Mono. FatMonounsaturated fat +120%
Contains more Poly. FatPolyunsaturated fat +315%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam Garlic
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yam Garlic DV% diff.
Vitamin B6 0.228mg 1.235mg 77%
Manganese 0.371mg 1.672mg 57%
Selenium 0.7µg 14.2µg 25%
Vitamin C 12.1mg 31.2mg 21%
Calcium 14mg 181mg 17%
Copper 0.152mg 0.299mg 16%
Iron 0.52mg 1.7mg 15%
Phosphorus 49mg 153mg 15%
Protein 1.49g 6.36g 10%
Vitamin B1 0.095mg 0.2mg 9%
Zinc 0.2mg 1.16mg 9%
Potassium 670mg 401mg 8%
Fiber 3.9g 2.1g 7%
Vitamin B5 0.311mg 0.596mg 6%
Vitamin B2 0.028mg 0.11mg 6%
Folate 16µg 3µg 3%
Calories 116kcal 149kcal 2%
Vitamin E 0.34mg 0.08mg 2%
Magnesium 18mg 25mg 2%
Carbs 27.48g 33.06g 2%
Polyunsaturated fat 0.06g 0.249g 1%
Vitamin B3 0.552mg 0.7mg 1%
Vitamin K 2.3µg 1.7µg 1%
Fats 0.14g 0.5g 1%
Choline 16.2mg 23.2mg 1%
Vitamin A 6µg 0µg 1%
Net carbs 23.58g 30.96g N/A
Sugar 0.49g 1g N/A
Sodium 8mg 17mg 0%
Saturated fat 0.029g 0.089g 0%
Monounsaturated fat 0.005g 0.011g 0%
Tryptophan 0.012mg 0.066mg 0%
Threonine 0.052mg 0.157mg 0%
Isoleucine 0.05mg 0.217mg 0%
Leucine 0.094mg 0.308mg 0%
Lysine 0.058mg 0.273mg 0%
Methionine 0.02mg 0.076mg 0%
Phenylalanine 0.069mg 0.183mg 0%
Valine 0.06mg 0.291mg 0%
Histidine 0.033mg 0.113mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Garlic
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
14%
Yam
41%
Garlic
Minerals Daily Need Coverage Score
23%
Yam
67%
Garlic

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 0.51g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 0.06g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.4)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.