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Yam vs Olive - In-Depth Nutrition Comparison

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The main differences between Yam and Olive

  • Yam has more Potassium, Vitamin B6, Vitamin C, Manganese, Vitamin B1 and Phosphorus, however Olive has more Iron, Vitamin E and Copper.
  • Daily need coverage for Iron from Olive is 35% higher.
  • Olive has 102 times less Potassium than Yam. Yam has 816mg of Potassium, while Olive has 8mg.
  • Yam is lower in Sodium.

Food types used in this article are Yam, raw and Olives, ripe, canned (small-extra large).

Infographic

Yam vs Olive 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
Yam
5
:
3
Olive
Olive
Contains more Potassium +10100%
Contains more Magnesium +425%
Contains more Phosphorus +1733.3%
Contains less Sodium -98.8%
Contains more Iron +511.1%
Contains more Calcium +417.6%
Contains more Copper +41%
Equal in Zinc - 0.22
Yam
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Olive
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 124% 27% 1% 3% 84% 6% 2% 96%
Contains more Potassium +10100%
Contains more Magnesium +425%
Contains more Phosphorus +1733.3%
Contains less Sodium -98.8%
Contains more Iron +511.1%
Contains more Calcium +417.6%
Contains more Copper +41%
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" chart 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 +1800%
Contains more Vitamin B1 +3633.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1391.9%
Contains more Vitamin B5 +1993.3%
Contains more Vitamin B6 +3155.6%
Contains more Vitamin K +64.3%
Contains more Folate +∞%
Contains more Vitamin A +192%
Contains more Vitamin E +371.4%
Yam
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 9% 7% 0% 28% 8% 11% 19% 68% 0% 6% 18%
Olive
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 3% 25% 33% 0% 1% 0% 1% 1% 3% 0% 4% 0%
Contains more Vitamin C +1800%
Contains more Vitamin B1 +3633.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1391.9%
Contains more Vitamin B5 +1993.3%
Contains more Vitamin B6 +3155.6%
Contains more Vitamin K +64.3%
Contains more Folate +∞%
Contains more Vitamin A +192%
Contains more Vitamin E +371.4%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
19
Yam
6
Olive
Mineral Summary Score
25
Yam
43
Olive

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
9%
Yam
5%
Olive
Carbohydrates
28%
Yam
6%
Olive
Fats
1%
Yam
49%
Olive

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 Sugars ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Yam Olive
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 726mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 1.378g)
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 contains less Sugars?
Olive
Olive contains less Sugars (difference - 0.5g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Yam Olive Opinion
Calories 118 115 Yam
Protein 1.53 0.84 Yam
Fats 0.17 10.68 Olive
Vitamin C 17.1 0.9 Yam
Carbs 27.88 6.26 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.54 3.3 Olive
Calcium 17 88 Olive
Potassium 816 8 Yam
Magnesium 21 4 Yam
Sugars 0.5 0 Olive
Fiber 4.1 3.2 Yam
Copper 0.178 0.251 Olive
Zinc 0.24 0.22 Yam
Starch
Phosphorus 55 3 Yam
Sodium 9 735 Yam
Vitamin A 138 403 Olive
Vitamin E 0.35 1.65 Olive
Vitamin D 0 0
Vitamin B1 0.112 0.003 Yam
Vitamin B2 0.032 0 Yam
Vitamin B3 0.552 0.037 Yam
Vitamin B5 0.314 0.015 Yam
Vitamin B6 0.293 0.009 Yam
Vitamin B12 0 0
Vitamin K 2.3 1.4 Yam
Folate 23 0 Yam
Trans Fat 0 0
Saturated Fat 0.037 1.415 Yam
Monounsaturated Fat 0.006 7.888 Olive
Polyunsaturated fat 0.076 0.911 Olive
Tryptophan 0.012 Yam
Threonine 0.054 0.026 Yam
Isoleucine 0.052 0.031 Yam
Leucine 0.096 0.05 Yam
Lysine 0.059 0.032 Yam
Methionine 0.021 0.012 Yam
Phenylalanine 0.071 0.029 Yam
Valine 0.062 0.038 Yam
Histidine 0.034 0.023 Yam
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.