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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
5
:
3
Olive
Contains more Magnesium +425%
Contains more Phosphorus +1733.3%
Contains more Potassium +10100%
Contains less Sodium -98.8%
Contains more Calcium +417.6%
Contains more Iron +511.1%
Contains more Copper +41%
Equal in Zinc - 0.22
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 124% 3% 2% 1% 96% 6% 84%
Contains more Magnesium +425%
Contains more Phosphorus +1733.3%
Contains more Potassium +10100%
Contains less Sodium -98.8%
Contains more Calcium +417.6%
Contains more Iron +511.1%
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
8
:
2
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 Folate +∞%
Contains more Vitamin K +64.3%
Contains more Vitamin A +192%
Contains more Vitamin E +371.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
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 +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 Folate +∞%
Contains more Vitamin K +64.3%
Contains more Vitamin A +192%
Contains more Vitamin E +371.4%

Comparison summary table

Pay attention to 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 Sugar ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Yam Olive Opinion
Net carbs 23.78g 3.06g Yam
Protein 1.53g 0.84g Yam
Fats 0.17g 10.68g Olive
Carbs 27.88g 6.26g Yam
Calories 118kcal 115kcal Yam
Starch g g
Fructose g g
Sugar 0.5g 0g Olive
Fiber 4.1g 3.2g Yam
Calcium 17mg 88mg Olive
Iron 0.54mg 3.3mg Olive
Magnesium 21mg 4mg Yam
Phosphorus 55mg 3mg Yam
Potassium 816mg 8mg Yam
Sodium 9mg 735mg Yam
Zinc 0.24mg 0.22mg Yam
Copper 0.178mg 0.251mg Olive
Vitamin A 138IU 403IU Olive
Vitamin E 0.35mg 1.65mg Olive
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 17.1mg 0.9mg Yam
Vitamin B1 0.112mg 0.003mg Yam
Vitamin B2 0.032mg 0mg Yam
Vitamin B3 0.552mg 0.037mg Yam
Vitamin B5 0.314mg 0.015mg Yam
Vitamin B6 0.293mg 0.009mg Yam
Folate 23µg 0µg Yam
Vitamin B12 0µg 0µg
Vitamin K 2.3µg 1.4µg Yam
Tryptophan 0.012mg mg Yam
Threonine 0.054mg 0.026mg Yam
Isoleucine 0.052mg 0.031mg Yam
Leucine 0.096mg 0.05mg Yam
Lysine 0.059mg 0.032mg Yam
Methionine 0.021mg 0.012mg Yam
Phenylalanine 0.071mg 0.029mg Yam
Valine 0.062mg 0.038mg Yam
Histidine 0.034mg 0.023mg Yam
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.037g 1.415g Yam
Monounsaturated Fat 0.006g 7.888g Olive
Polyunsaturated fat 0.076g 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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
9%
Yam
5%
Olive
Carbohydrates
28%
Yam
6%
Olive
Fats
1%
Yam
49%
Olive

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 is lower in Sugar?
Olive
Olive is lower in Sugar (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 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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.