Yam vs. Shallot — In-Depth Nutrition Comparison
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How are yam and shallot different?
- Yam is higher in potassium and copper; however, shallot is richer in vitamin B6 and iron.
- Yam contains 2 times more copper than shallot. While yam contains 0.152mg of copper, shallot contains only 0.088mg.
- Yam has less sugar.
- Shallot has a lower glycemic index (30) than yam (51).
Yam, cooked, boiled, drained, or baked, without salt and Shallots, raw are the varieties 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 PotassiumPotassium | +100.6% |
| Contains more CopperCopper | +72.7% |
| Contains less SodiumSodium | -33.3% |
| Contains more ManganeseManganese | +27.1% |
| Contains more MagnesiumMagnesium | +16.7% |
| Contains more CalciumCalcium | +164.3% |
| Contains more IronIron | +130.8% |
| Contains more ZincZinc | +100% |
| Contains more PhosphorusPhosphorus | +22.4% |
| Contains more SeleniumSelenium | +71.4% |
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 | +51.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +750% |
| Contains more Vitamin B1Vitamin B1 | +58.3% |
| Contains more Vitamin B2Vitamin B2 | +40% |
| Contains more Vitamin B3Vitamin B3 | +176% |
| Contains more Vitamin KVitamin K | +187.5% |
| Contains more CholineCholine | +43.4% |
| Contains more Vitamin B6Vitamin B6 | +51.3% |
| Contains more FolateFolate | +112.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +40% |
| Contains more CarbsCarbs | +63.6% |
| Contains more ProteinProtein | +67.8% |
| Contains more WaterWater | +13.8% |
~equal in
Other
~0.8g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +53.8% |
| Contains less Sat. FatSaturated fat | -41.4% |
| Contains more Mono. FatMonounsaturated fat | +180% |
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 Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Potassium | 670mg | 334mg | 10% |
| Vitamin B6 | 0.228mg | 0.345mg | 9% |
| Iron | 0.52mg | 1.2mg | 9% |
| Copper | 0.152mg | 0.088mg | 7% |
| Folate | 16µg | 34µg | 5% |
| Vitamin C | 12.1mg | 8mg | 5% |
| Carbs | 27.48g | 16.8g | 4% |
| Vitamin B1 | 0.095mg | 0.06mg | 3% |
| Manganese | 0.371mg | 0.292mg | 3% |
| Fiber | 3.9g | 3.2g | 3% |
| Vitamin E | 0.34mg | 0.04mg | 2% |
| Vitamin B3 | 0.552mg | 0.2mg | 2% |
| Protein | 1.49g | 2.5g | 2% |
| Calories | 116kcal | 72kcal | 2% |
| Phosphorus | 49mg | 60mg | 2% |
| Calcium | 14mg | 37mg | 2% |
| Zinc | 0.2mg | 0.4mg | 2% |
| Vitamin K | 2.3µg | 0.8µg | 1% |
| Magnesium | 18mg | 21mg | 1% |
| Vitamin B2 | 0.028mg | 0.02mg | 1% |
| Choline | 16.2mg | 11.3mg | 1% |
| Selenium | 0.7µg | 1.2µg | 1% |
| Vitamin A | 6µg | 0µg | 1% |
| Fats | 0.14g | 0.1g | 0% |
| Net carbs | 23.58g | 13.6g | N/A |
| Sugar | 0.49g | 7.87g | N/A |
| Sodium | 8mg | 12mg | 0% |
| Vitamin B5 | 0.311mg | 0.29mg | 0% |
| Saturated fat | 0.029g | 0.017g | 0% |
| Monounsaturated fat | 0.005g | 0.014g | 0% |
| Polyunsaturated fat | 0.06g | 0.039g | 0% |
| Tryptophan | 0.012mg | 0.028mg | 0% |
| Threonine | 0.052mg | 0.098mg | 0% |
| Isoleucine | 0.05mg | 0.106mg | 0% |
| Leucine | 0.094mg | 0.149mg | 0% |
| Lysine | 0.058mg | 0.125mg | 0% |
| Methionine | 0.02mg | 0.027mg | 0% |
| Phenylalanine | 0.069mg | 0.081mg | 0% |
| Valine | 0.06mg | 0.11mg | 0% |
| Histidine | 0.033mg | 0.043mg | 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%
14%
Minerals Daily Need Coverage Score
23%
21%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 7.38g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 4mg)
Which food is cheaper?
Yam is cheaper (difference - $0.1)
Which food is richer in vitamins?
Yam is relatively richer in vitamins
Which food is lower in Saturated fat?
Shallot is lower in Saturated fat (difference - 0.012g)
Which food is lower in glycemic index?
Shallot is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Shallot is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)