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  6. Yam vs. Olive

Yam vs. Olive — In-Depth Nutrition Comparison

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A recap on the 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
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%
Olive
Olive
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +350%
Contains more PotassiumPotassium +8275%
Contains more PhosphorusPhosphorus +1533.3%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +1755%
Contains more CalciumCalcium +528.6%
Contains more IronIron +534.6%
Contains more CopperCopper +65.1%
Contains more SeleniumSelenium +28.6%
~equal in Zinc ~0.22mg

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
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 40% 0% 2% 6.8% 24% 6.5% 10% 19% 53% 0% 5.8% 12%
Olive
Olive
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3% 0% 6.7% 33% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0%
Contains more Vitamin CVitamin C +1244.4%
Contains more Vitamin B1Vitamin B1 +3066.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +1391.9%
Contains more Vitamin B5Vitamin B5 +1973.3%
Contains more Vitamin B6Vitamin B6 +2433.3%
Contains more Vitamin KVitamin K +64.3%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +233.3%
Contains more Vitamin EVitamin E +385.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Olive DV% diff.
Iron 0.52mg 3.3mg 35%
Sodium 8mg 735mg 32%
Monounsaturated fat 0.005g 7.888g 20%
Potassium 670mg 8mg 19%
Vitamin B6 0.228mg 0.009mg 17%
Fats 0.14g 10.68g 16%
Manganese 0.371mg 0.02mg 15%
Vitamin C 12.1mg 0.9mg 12%
Copper 0.152mg 0.251mg 11%
Vitamin E 0.34mg 1.65mg 9%
Vitamin B1 0.095mg 0.003mg 8%
Carbs 27.48g 6.26g 7%
Calcium 14mg 88mg 7%
Phosphorus 49mg 3mg 7%
Vitamin B5 0.311mg 0.015mg 6%
Saturated fat 0.029g 1.415g 6%
Polyunsaturated fat 0.06g 0.911g 6%
Folate 16µg 0µg 4%
Magnesium 18mg 4mg 3%
Fiber 3.9g 3.2g 3%
Vitamin B3 0.552mg 0.037mg 3%
Vitamin A 6µg 20µg 2%
Vitamin B2 0.028mg 0mg 2%
Protein 1.49g 0.84g 1%
Vitamin K 2.3µg 1.4µg 1%
Choline 16.2mg 10.3mg 1%
Calories 116kcal 115kcal 0%
Protein per 100 calories 1.3g 0.73g N/A
Calories per 10 g protein 779kcal 1369kcal N/A
Weight per 100 calories 86g 87g N/A
Unsaturated / Saturated Fat ratio 2.2 6.2 N/A
Net carbs 23.58g 3.06g N/A
Sugar 0.49g 0g N/A
Zinc 0.2mg 0.22mg 0%
Selenium 0.7µg 0.9µg 0%
Tryptophan 0.012mg 0%
Threonine 0.052mg 0.026mg 0%
Isoleucine 0.05mg 0.031mg 0%
Leucine 0.094mg 0.05mg 0%
Lysine 0.058mg 0.032mg 0%
Methionine 0.02mg 0.012mg 0%
Phenylalanine 0.069mg 0.029mg 0%
Valine 0.06mg 0.038mg 0%
Histidine 0.033mg 0.023mg 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
Olive
Olive
3
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 ProteinProtein +77.4%
Contains more CarbsCarbs +339%
Contains more FatsFats +7528.6%
Contains more WaterWater +14.1%
Contains more OtherOther +193.4%

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
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +157660%
Contains more Poly. FatPolyunsaturated fat +1418.3%

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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. 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.