Yam vs. Corn — In-Depth Nutrition Comparison
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Significant differences between yam and corn
- Yam has more potassium, copper, manganese, vitamin C, vitamin B6, and fiber; however, corn is richer in vitamin B5 and vitamin B3.
- Yam covers your daily potassium needs 13% more than corn.
- Corn has 3 times less copper than yam. Yam has 0.152mg of copper, while corn has 0.049mg.
Specific food types used in this comparison are Yam, cooked, boiled, drained, or baked, without salt and Corn, sweet, yellow, cooked, boiled, drained, without salt.
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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 CalciumCalcium | +366.7% |
| Contains more PotassiumPotassium | +207.3% |
| Contains more IronIron | +15.6% |
| Contains more CopperCopper | +210.2% |
| Contains more ManganeseManganese | +122.2% |
| Contains more SeleniumSelenium | +250% |
| Contains more MagnesiumMagnesium | +44.4% |
| Contains more ZincZinc | +210% |
| Contains more PhosphorusPhosphorus | +57.1% |
| Contains less SodiumSodium | -87.5% |
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 CVitamin C | +120% |
| Contains more Vitamin EVitamin E | +277.8% |
| Contains more Vitamin B6Vitamin B6 | +64% |
| Contains more Vitamin KVitamin K | +475% |
| Contains more Vitamin AVitamin A | +116.7% |
| Contains more Vitamin B2Vitamin B2 | +103.6% |
| Contains more Vitamin B3Vitamin B3 | +204.9% |
| Contains more Vitamin B5Vitamin B5 | +154.7% |
| Contains more FolateFolate | +43.8% |
| Contains more CholineCholine | +79.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +31% |
| Contains more ProteinProtein | +128.9% |
| Contains more FatsFats | +971.4% |
~equal in
Water
~73.41g
~equal in
Other
~0.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -85.3% |
| Contains more Mono. FatMonounsaturated fat | +7380% |
| Contains more Poly. FatPolyunsaturated fat | +905% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Potassium | 670mg | 218mg | 13% |
| Copper | 0.152mg | 0.049mg | 11% |
| Vitamin B5 | 0.311mg | 0.792mg | 10% |
| Manganese | 0.371mg | 0.167mg | 9% |
| Vitamin B6 | 0.228mg | 0.139mg | 7% |
| Vitamin B3 | 0.552mg | 1.683mg | 7% |
| Vitamin C | 12.1mg | 5.5mg | 7% |
| Fiber | 3.9g | 2.4g | 6% |
| Phosphorus | 49mg | 77mg | 4% |
| Protein | 1.49g | 3.41g | 4% |
| Polyunsaturated fat | 0.06g | 0.603g | 4% |
| Zinc | 0.2mg | 0.62mg | 4% |
| Starch | 7.17g | 3% | |
| Vitamin E | 0.34mg | 0.09mg | 2% |
| Vitamin B2 | 0.028mg | 0.057mg | 2% |
| Fats | 0.14g | 1.5g | 2% |
| Magnesium | 18mg | 26mg | 2% |
| Vitamin K | 2.3µg | 0.4µg | 2% |
| Folate | 16µg | 23µg | 2% |
| Choline | 16.2mg | 29.1mg | 2% |
| Carbs | 27.48g | 20.98g | 2% |
| Monounsaturated fat | 0.005g | 0.374g | 1% |
| Saturated fat | 0.029g | 0.197g | 1% |
| Calories | 116kcal | 96kcal | 1% |
| Fructose | 0.79g | 1% | |
| Selenium | 0.7µg | 0.2µg | 1% |
| Vitamin A | 6µg | 13µg | 1% |
| Iron | 0.52mg | 0.45mg | 1% |
| Calcium | 14mg | 3mg | 1% |
| Net carbs | 23.58g | 18.58g | N/A |
| Sugar | 0.49g | 4.54g | N/A |
| Sodium | 8mg | 1mg | 0% |
| Vitamin B1 | 0.095mg | 0.093mg | 0% |
| Tryptophan | 0.012mg | 0.023mg | 0% |
| Threonine | 0.052mg | 0.133mg | 0% |
| Isoleucine | 0.05mg | 0.133mg | 0% |
| Leucine | 0.094mg | 0.358mg | 0% |
| Lysine | 0.058mg | 0.141mg | 0% |
| Methionine | 0.02mg | 0.069mg | 0% |
| Phenylalanine | 0.069mg | 0.155mg | 0% |
| Valine | 0.06mg | 0.191mg | 0% |
| Histidine | 0.033mg | 0.091mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
16%
Minerals Daily Need Coverage Score
23%
14%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 4.05g)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.168g)
Which food is lower in glycemic index?
Yam is lower in glycemic index (difference - 1)
Which food is cheaper?
Yam is cheaper (difference - $1)
Which food is richer in minerals?
Yam is relatively richer in minerals
Which food contains less Sodium?
Corn contains less Sodium (difference - 7mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.