Yam vs. Juice — In-Depth Nutrition Comparison
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Important differences between yam and juice
- Yam has more potassium, manganese, copper, fiber, phosphorus, and iron; however, juice is richer in vitamin B2, vitamin B3, vitamin B1, and vitamin B6.
- Juice's daily need coverage for vitamin B2 is 31% more.
- Yam contains 53 times more manganese than juice. Yam contains 0.371mg of manganese, while juice contains 0.007mg.
The food varieties used in the comparison are Yam, cooked, boiled, drained, or baked, without salt and Beverages, Orange juice drink.
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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 MagnesiumMagnesium | +500% |
| Contains more CalciumCalcium | +600% |
| Contains more PotassiumPotassium | +1495.2% |
| Contains more IronIron | +372.7% |
| Contains more CopperCopper | +744.4% |
| Contains more ZincZinc | +900% |
| Contains more PhosphorusPhosphorus | +1125% |
| Contains more ManganeseManganese | +5200% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -75% |
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 AVitamin A | +200% |
| Contains more Vitamin EVitamin E | +1600% |
| Contains more Vitamin B5Vitamin B5 | +418.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +300% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +24% |
| Contains more Vitamin B1Vitamin B1 | +300% |
| Contains more Vitamin B2Vitamin B2 | +1435.7% |
| Contains more Vitamin B3Vitamin B3 | +805.8% |
| Contains more Vitamin B6Vitamin B6 | +119.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B2 | 0.028mg | 0.43mg | 31% |
| Vitamin B3 | 0.552mg | 5mg | 28% |
| Vitamin B1 | 0.095mg | 0.38mg | 24% |
| Vitamin B6 | 0.228mg | 0.5mg | 21% |
| Potassium | 670mg | 42mg | 18% |
| Manganese | 0.371mg | 0.007mg | 16% |
| Fiber | 3.9g | 0.2g | 15% |
| Copper | 0.152mg | 0.018mg | 15% |
| Phosphorus | 49mg | 4mg | 6% |
| Carbs | 27.48g | 13.41g | 5% |
| Vitamin B5 | 0.311mg | 0.06mg | 5% |
| Iron | 0.52mg | 0.11mg | 5% |
| Magnesium | 18mg | 3mg | 4% |
| Choline | 16.2mg | 3% | |
| Folate | 16µg | 4µg | 3% |
| Protein | 1.49g | 0.2g | 3% |
| Calories | 116kcal | 54kcal | 3% |
| Vitamin C | 12.1mg | 15mg | 3% |
| Vitamin E | 0.34mg | 0.02mg | 2% |
| Zinc | 0.2mg | 0.02mg | 2% |
| Vitamin K | 2.3µg | 0µg | 2% |
| Selenium | 0.7µg | 0µg | 1% |
| Calcium | 14mg | 2mg | 1% |
| Fats | 0.14g | 0g | 0% |
| Net carbs | 23.58g | 13.21g | N/A |
| Sugar | 0.49g | 9.36g | N/A |
| Sodium | 8mg | 2mg | 0% |
| Vitamin A | 6µg | 2µg | 0% |
| Saturated fat | 0.029g | 0g | 0% |
| Monounsaturated fat | 0.005g | 0.01g | 0% |
| Polyunsaturated fat | 0.06g | 0.01g | 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
| Contains more ProteinProtein | +645% |
| Contains more FatsFats | +∞% |
| Contains more CarbsCarbs | +104.9% |
| Contains more OtherOther | +300% |
| Contains more WaterWater | +22.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +500% |
| Contains less Sat. FatSaturated fat | -100% |
| Contains more Mono. FatMonounsaturated fat | +100% |
