Yam vs Garlic - In-Depth Nutrition Comparison
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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.
We used Yam, cooked, boiled, drained, or baked, without salt and Garlic, raw types in this article.
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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
Contains
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Potassium
+67.1%
Contains
less
Sodium
-52.9%
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Calcium
+1192.9%
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Iron
+226.9%
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Magnesium
+38.9%
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Phosphorus
+212.2%
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Zinc
+480%
Contains
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Copper
+96.7%
Contains
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Potassium
+67.1%
Contains
less
Sodium
-52.9%
Contains
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Calcium
+1192.9%
Contains
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Iron
+226.9%
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Magnesium
+38.9%
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Phosphorus
+212.2%
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Zinc
+480%
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Copper
+96.7%
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
:
Contains
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Vitamin A
+1255.6%
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Vitamin E
+325%
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Folate
+433.3%
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Vitamin K
+35.3%
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Vitamin C
+157.9%
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Vitamin B1
+110.5%
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Vitamin B2
+292.9%
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Vitamin B3
+26.8%
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Vitamin B5
+91.6%
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Vitamin B6
+441.7%
Contains
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Vitamin A
+1255.6%
Contains
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Vitamin E
+325%
Contains
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Folate
+433.3%
Contains
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Vitamin K
+35.3%
Contains
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Vitamin C
+157.9%
Contains
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Vitamin B1
+110.5%
Contains
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Vitamin B2
+292.9%
Contains
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Vitamin B3
+26.8%
Contains
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Vitamin B5
+91.6%
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Vitamin B6
+441.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Water
+19.7%
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Protein
+326.8%
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Fats
+257.1%
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Carbs
+20.3%
Contains
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Other
+97.4%
Contains
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Water
+19.7%
Contains
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Protein
+326.8%
Contains
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Fats
+257.1%
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Carbs
+20.3%
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Other
+97.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-67.4%
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Monounsaturated Fat
+120%
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Polyunsaturated fat
+315%
Contains
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Saturated Fat
-67.4%
Contains
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Monounsaturated Fat
+120%
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Polyunsaturated fat
+315%
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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in glycemic index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 23.58g | 30.96g |
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| Protein | 1.49g | 6.36g |
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| Fats | 0.14g | 0.5g |
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| Carbs | 27.48g | 33.06g |
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| Calories | 116kcal | 149kcal |
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| Sugar | 0.49g | 1g |
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| Fiber | 3.9g | 2.1g |
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| Calcium | 14mg | 181mg |
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| Iron | 0.52mg | 1.7mg |
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| Magnesium | 18mg | 25mg |
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| Phosphorus | 49mg | 153mg |
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| Potassium | 670mg | 401mg |
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| Sodium | 8mg | 17mg |
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| Zinc | 0.2mg | 1.16mg |
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| Copper | 0.152mg | 0.299mg |
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| Vitamin A | 122IU | 9IU |
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| Vitamin A RAE | 6µg | 0µg |
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| Vitamin E | 0.34mg | 0.08mg |
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| Vitamin C | 12.1mg | 31.2mg |
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| Vitamin B1 | 0.095mg | 0.2mg |
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| Vitamin B2 | 0.028mg | 0.11mg |
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| Vitamin B3 | 0.552mg | 0.7mg |
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| Vitamin B5 | 0.311mg | 0.596mg |
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| Vitamin B6 | 0.228mg | 1.235mg |
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| Folate | 16µg | 3µg |
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| Vitamin K | 2.3µg | 1.7µg |
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| Tryptophan | 0.012mg | 0.066mg |
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| Threonine | 0.052mg | 0.157mg |
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| Isoleucine | 0.05mg | 0.217mg |
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| Leucine | 0.094mg | 0.308mg |
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| Lysine | 0.058mg | 0.273mg |
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| Methionine | 0.02mg | 0.076mg |
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| Phenylalanine | 0.069mg | 0.183mg |
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| Valine | 0.06mg | 0.291mg |
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| Histidine | 0.033mg | 0.113mg |
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| Saturated Fat | 0.029g | 0.089g |
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| Monounsaturated Fat | 0.005g | 0.011g |
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| Polyunsaturated fat | 0.06g | 0.249g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
15%
43%
Minerals Daily Need Coverage Score
22%
46%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 0.51g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Yam is lower in Saturated Fat (difference - 0.06g)
Which food is cheaper?
Yam is cheaper (difference - $0.4)
Which food is lower in glycemic index?
Garlic is lower in glycemic index (difference - 21)
Which food is richer in minerals?
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.