Yam vs. Pasta — In-Depth Nutrition Comparison
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What are the main differences between yam and pasta?
- Yam is richer in potassium, vitamin B6, vitamin C, copper, and manganese, yet pasta is richer in folate, vitamin B1, vitamin B2, and iron.
- Yam's daily need coverage for potassium is 19% higher.
We used Yam, cooked, boiled, drained, or baked, without salt and Pasta, fresh-refrigerated, plain, cooked types in this comparison.
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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 CalciumCalcium | +133.3% |
| Contains more PotassiumPotassium | +2691.7% |
| Contains more CopperCopper | +63.4% |
| Contains more ManganeseManganese | +65.6% |
| Contains more SeleniumSelenium | +∞% |
| Contains more IronIron | +119.2% |
| Contains more ZincZinc | +180% |
| Contains more PhosphorusPhosphorus | +28.6% |
| Contains less SodiumSodium | -25% |
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 | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +69.9% |
| Contains more Vitamin B6Vitamin B6 | +570.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +120% |
| Contains more Vitamin B2Vitamin B2 | +435.7% |
| Contains more Vitamin B3Vitamin B3 | +79.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +300% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +145.2% |
| Contains more ProteinProtein | +245.6% |
| Contains more FatsFats | +650% |
~equal in
Carbs
~24.93g
~equal in
Water
~68.56g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -80.7% |
| Contains more Mono. FatMonounsaturated fat | +2380% |
| Contains more Poly. FatPolyunsaturated fat | +615% |
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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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in price |
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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 Glycemic Index |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Potassium | 670mg | 24mg | 19% |
| Fiber | 3.9g | 16% | |
| Vitamin B6 | 0.228mg | 0.034mg | 15% |
| Vitamin C | 12.1mg | 0mg | 13% |
| Folate | 16µg | 64µg | 12% |
| Cholesterol | 0mg | 33mg | 11% |
| Vitamin B1 | 0.095mg | 0.209mg | 10% |
| Vitamin B2 | 0.028mg | 0.15mg | 9% |
| Iron | 0.52mg | 1.14mg | 8% |
| Copper | 0.152mg | 0.093mg | 7% |
| Protein | 1.49g | 5.15g | 7% |
| Vitamin B12 | 0µg | 0.14µg | 6% |
| Manganese | 0.371mg | 0.224mg | 6% |
| Choline | 16.2mg | 3% | |
| Zinc | 0.2mg | 0.56mg | 3% |
| Vitamin B5 | 0.311mg | 0.183mg | 3% |
| Vitamin B3 | 0.552mg | 0.992mg | 3% |
| Vitamin K | 2.3µg | 2% | |
| Phosphorus | 49mg | 63mg | 2% |
| Polyunsaturated fat | 0.06g | 0.429g | 2% |
| Vitamin E | 0.34mg | 2% | |
| Saturated fat | 0.029g | 0.15g | 1% |
| Calories | 116kcal | 131kcal | 1% |
| Selenium | 0.7µg | 1% | |
| Calcium | 14mg | 6mg | 1% |
| Carbs | 27.48g | 24.93g | 1% |
| Fats | 0.14g | 1.05g | 1% |
| Net carbs | 23.58g | 24.93g | N/A |
| Magnesium | 18mg | 18mg | 0% |
| Sugar | 0.49g | N/A | |
| Sodium | 8mg | 6mg | 0% |
| Vitamin A | 6µg | 6µg | 0% |
| Monounsaturated fat | 0.005g | 0.124g | 0% |
| Tryptophan | 0.012mg | 0.065mg | 0% |
| Threonine | 0.052mg | 0.134mg | 0% |
| Isoleucine | 0.05mg | 0.197mg | 0% |
| Leucine | 0.094mg | 0.348mg | 0% |
| Lysine | 0.058mg | 0.097mg | 0% |
| Methionine | 0.02mg | 0.079mg | 0% |
| Phenylalanine | 0.069mg | 0.247mg | 0% |
| Valine | 0.06mg | 0.217mg | 0% |
| Histidine | 0.033mg | 0.103mg | 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%
15%
Minerals Daily Need Coverage Score
23%
16%
Comparison summary
Which food is lower in Cholesterol?
Yam is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.121g)
Which food is cheaper?
Yam is cheaper (difference - $2.8)
Which food is richer in minerals?
Yam is relatively richer in minerals
Which food is lower in Sugar?
Pasta is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Pasta contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Pasta is lower in glycemic index (difference - 2)
Which food is richer in vitamins?
?
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.