Yam vs. Orange juice — In-Depth Nutrition Comparison
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How are yam and orange juice different?
- Yam is richer in manganese, fiber, vitamin B6, potassium, and copper, while orange juice is higher in vitamin C.
- Orange juice covers your daily need for vitamin C, 42% more than yam.
- Yam contains 27 times more manganese than orange juice. Yam contains 0.371mg of manganese, while orange juice contains 0.014mg.
- Yam is lower in sugar.
Yam, cooked, boiled, drained, or baked, without salt and Orange juice, raw types were used in this article.
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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 | +63.6% |
| Contains more CalciumCalcium | +27.3% |
| Contains more PotassiumPotassium | +235% |
| Contains more IronIron | +160% |
| Contains more CopperCopper | +245.5% |
| Contains more ZincZinc | +300% |
| Contains more PhosphorusPhosphorus | +188.2% |
| Contains more ManganeseManganese | +2550% |
| Contains more SeleniumSelenium | +600% |
| Contains less SodiumSodium | -87.5% |
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 EVitamin E | +750% |
| Contains more Vitamin B3Vitamin B3 | +38% |
| Contains more Vitamin B5Vitamin B5 | +63.7% |
| Contains more Vitamin B6Vitamin B6 | +470% |
| Contains more Vitamin KVitamin K | +2200% |
| Contains more CholineCholine | +161.3% |
| Contains more Vitamin CVitamin C | +313.2% |
| Contains more Vitamin AVitamin A | +66.7% |
| Contains more FolateFolate | +87.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.49 g
Fats:
0.14 g
Carbs:
27.48 g
Water:
70.13 g
Other:
0.76 g
Protein:
0.7 g
Fats:
0.2 g
Carbs:
10.4 g
Water:
88.3 g
Other:
0.4 g
| Contains more ProteinProtein | +112.9% |
| Contains more CarbsCarbs | +164.2% |
| Contains more OtherOther | +90% |
| Contains more FatsFats | +42.9% |
| Contains more WaterWater | +25.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.06 g
Saturated fat:
Sat. Fat
0.024 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.04 g
| Contains more Poly. FatPolyunsaturated fat | +50% |
| Contains less Sat. FatSaturated fat | -17.2% |
| Contains more Mono. FatMonounsaturated fat | +620% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 12.1mg | 50mg | 42% |
| Manganese | 0.371mg | 0.014mg | 16% |
| Fiber | 3.9g | 0.2g | 15% |
| Vitamin B6 | 0.228mg | 0.04mg | 14% |
| Potassium | 670mg | 200mg | 14% |
| Copper | 0.152mg | 0.044mg | 12% |
| Carbs | 27.48g | 10.4g | 6% |
| Phosphorus | 49mg | 17mg | 5% |
| Calories | 116kcal | 45kcal | 4% |
| Iron | 0.52mg | 0.2mg | 4% |
| Folate | 16µg | 30µg | 4% |
| Vitamin E | 0.34mg | 0.04mg | 2% |
| Vitamin B5 | 0.311mg | 0.19mg | 2% |
| Choline | 16.2mg | 6.2mg | 2% |
| Protein | 1.49g | 0.7g | 2% |
| Vitamin K | 2.3µg | 0.1µg | 2% |
| Magnesium | 18mg | 11mg | 2% |
| Selenium | 0.7µg | 0.1µg | 1% |
| Vitamin B3 | 0.552mg | 0.4mg | 1% |
| Zinc | 0.2mg | 0.05mg | 1% |
| Fats | 0.14g | 0.2g | 0% |
| Net carbs | 23.58g | 10.2g | N/A |
| Calcium | 14mg | 11mg | 0% |
| Sugar | 0.49g | 8.4g | N/A |
| Sodium | 8mg | 1mg | 0% |
| Vitamin A | 6µg | 10µg | 0% |
| Vitamin B1 | 0.095mg | 0.09mg | 0% |
| Vitamin B2 | 0.028mg | 0.03mg | 0% |
| Saturated fat | 0.029g | 0.024g | 0% |
| Monounsaturated fat | 0.005g | 0.036g | 0% |
| Polyunsaturated fat | 0.06g | 0.04g | 0% |
| Tryptophan | 0.012mg | 0.002mg | 0% |
| Threonine | 0.052mg | 0.008mg | 0% |
| Isoleucine | 0.05mg | 0.008mg | 0% |
| Leucine | 0.094mg | 0.013mg | 0% |
| Lysine | 0.058mg | 0.009mg | 0% |
| Methionine | 0.02mg | 0.003mg | 0% |
| Phenylalanine | 0.069mg | 0.009mg | 0% |
| Valine | 0.06mg | 0.011mg | 0% |
| Histidine | 0.033mg | 0.003mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
14%
20%
Minerals Daily Need Coverage Score
23%
6%
Comparison summary
Which food is richer in minerals?
Yam is relatively richer in minerals
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 7.91g)
Which food contains less Sodium?
Orange juice contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Orange juice is lower in Saturated fat (difference - 0.005g)
Which food is lower in glycemic index?
Orange juice is lower in glycemic index (difference - 1)
Which food is cheaper?
Orange juice is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.