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  6. Yam vs. Olive

Yam vs. Olive — In-Depth Nutrition Comparison

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A recap on differences between Yam and Olive

  • Yam has more Potassium, Vitamin B6, Manganese, Vitamin C, and Vitamin B1, however, Olive is higher in Iron, Copper, Vitamin E , and Calcium.
  • Olive covers your daily Iron needs 35% more than Yam.
  • Olive contains 84 times less Potassium than Yam. Yam contains 670mg of Potassium, while Olive contains 8mg.
  • Yam has less Sodium.

Food varieties used in this article are Yam, cooked, boiled, drained, or baked, without salt and Olives, ripe, canned (small-extra large).

Infographic

Yam vs Olive 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
5
:
5
Olive
Olive
Contains more Magnesium +350%
Contains more Phosphorus +1533.3%
Contains more Potassium +8275%
Contains less Sodium -98.9%
Contains more Manganese +1755%
Contains more Calcium +528.6%
Contains more Iron +534.6%
Contains more Copper +65.1%
Contains more Selenium +28.6%
Equal in Zinc - 0.22
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Contains more Magnesium +350%
Contains more Phosphorus +1533.3%
Contains more Potassium +8275%
Contains less Sodium -98.9%
Contains more Manganese +1755%
Contains more Calcium +528.6%
Contains more Iron +534.6%
Contains more Copper +65.1%
Contains more Selenium +28.6%
Equal in Zinc - 0.22

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
8
:
2
Olive
Olive
Contains more Vitamin C +1244.4%
Contains more Vitamin B1 +3066.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1391.9%
Contains more Vitamin B5 +1973.3%
Contains more Vitamin B6 +2433.3%
Contains more Folate +∞%
Contains more Vitamin K +64.3%
Contains more Vitamin A +230.3%
Contains more Vitamin E +385.3%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Contains more Vitamin C +1244.4%
Contains more Vitamin B1 +3066.7%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1391.9%
Contains more Vitamin B5 +1973.3%
Contains more Vitamin B6 +2433.3%
Contains more Folate +∞%
Contains more Vitamin K +64.3%
Contains more Vitamin A +230.3%
Contains more Vitamin E +385.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
:
3
Olive
Olive
Contains more Protein +77.4%
Contains more Carbs +339%
Contains more Fats +7528.6%
Contains more Water +14.1%
Contains more Other +193.4%
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more Protein +77.4%
Contains more Carbs +339%
Contains more Fats +7528.6%
Contains more Water +14.1%
Contains more Other +193.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
:
2
Olive
Olive
Contains less Saturated Fat -98%
Contains more Monounsaturated Fat +157660%
Contains more Polyunsaturated fat +1418.3%
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains less Saturated Fat -98%
Contains more Monounsaturated Fat +157660%
Contains more Polyunsaturated fat +1418.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yam Olive Opinion
Net carbs 23.58g 3.06g Yam
Protein 1.49g 0.84g Yam
Fats 0.14g 10.68g Olive
Carbs 27.48g 6.26g Yam
Calories 116kcal 115kcal Yam
Sugar 0.49g 0g Olive
Fiber 3.9g 3.2g Yam
Calcium 14mg 88mg Olive
Iron 0.52mg 3.3mg Olive
Magnesium 18mg 4mg Yam
Phosphorus 49mg 3mg Yam
Potassium 670mg 8mg Yam
Sodium 8mg 735mg Yam
Zinc 0.2mg 0.22mg Olive
Copper 0.152mg 0.251mg Olive
Manganese 0.371mg 0.02mg Yam
Selenium 0.7µg 0.9µg Olive
Vitamin A 122IU 403IU Olive
Vitamin A RAE 6µg 20µg Olive
Vitamin E 0.34mg 1.65mg Olive
Vitamin C 12.1mg 0.9mg Yam
Vitamin B1 0.095mg 0.003mg Yam
Vitamin B2 0.028mg 0mg Yam
Vitamin B3 0.552mg 0.037mg Yam
Vitamin B5 0.311mg 0.015mg Yam
Vitamin B6 0.228mg 0.009mg Yam
Folate 16µg 0µg Yam
Vitamin K 2.3µg 1.4µg Yam
Tryptophan 0.012mg Yam
Threonine 0.052mg 0.026mg Yam
Isoleucine 0.05mg 0.031mg Yam
Leucine 0.094mg 0.05mg Yam
Lysine 0.058mg 0.032mg Yam
Methionine 0.02mg 0.012mg Yam
Phenylalanine 0.069mg 0.029mg Yam
Valine 0.06mg 0.038mg Yam
Histidine 0.033mg 0.023mg Yam
Saturated Fat 0.029g 1.415g Yam
Monounsaturated Fat 0.005g 7.888g Olive
Polyunsaturated fat 0.06g 0.911g Olive

Which food is preferable for your diet?

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

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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
15%
Yam
6%
Olive
Minerals Daily Need Coverage Score
23%
Yam
35%
Olive

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 727mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 1.386g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 51)
Which food is cheaper?
Yam
Yam is cheaper (difference - $3.3)
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 0.49g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.