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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.

Infographic

Yam vs Corn 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Yam
Yam
6
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%
Corn
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
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.
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%
Corn
6
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 18% 4.3% 1.8% 0% 23% 13% 32% 48% 32% 0% 1% 17% 16%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.093mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Corn 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Corn
3
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
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
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
Corn
2
17% 32% 51%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains less Sat. FatSaturated fat -85.3%
Contains more Mono. FatMonounsaturated fat +7380%
Contains more Poly. FatPolyunsaturated fat +905%

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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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.