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).
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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.
| 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% |
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.
| 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 CholineCholine | +57.3% |
| Contains more Vitamin AVitamin A | +233.3% |
| Contains more Vitamin EVitamin E | +385.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Fiber | 3.9g | 3.2g | 3% |
| Vitamin B3 | 0.552mg | 0.037mg | 3% |
| Magnesium | 18mg | 4mg | 3% |
| Vitamin A | 6µg | 20µg | 2% |
| Vitamin B2 | 0.028mg | 0mg | 2% |
| Choline | 16.2mg | 10.3mg | 1% |
| Protein | 1.49g | 0.84g | 1% |
| Vitamin K | 2.3µg | 1.4µg | 1% |
| Calories | 116kcal | 115kcal | 0% |
| 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
| 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
| Contains less Sat. FatSaturated fat | -98% |
| Contains more Mono. FatMonounsaturated fat | +157660% |
| Contains more Poly. FatPolyunsaturated fat | +1418.3% |
