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  6. Yam vs. Yam

Yam vs. Yam — In-Depth Nutrition Comparison

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The main differences between yam and yam

    Food types used in this article are Yam, cooked, boiled, drained, or baked, without salt and Yam, cooked, boiled, drained, or baked, without salt.

    Infographic

    Yam vs Yam infographic
    Infographic link

    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.
    Yam
    Yam
    0
    Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
    Yam
    Yam
    0
    Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
    ~equal in Magnesium ~18mg
    ~equal in Calcium ~14mg
    ~equal in Potassium ~670mg
    ~equal in Iron ~0.52mg
    ~equal in Copper ~0.152mg
    ~equal in Zinc ~0.2mg
    ~equal in Phosphorus ~49mg
    ~equal in Sodium ~8mg
    ~equal in Manganese ~0.371mg
    ~equal in Selenium ~0.7µg

    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.
    Yam
    Yam
    0
    Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 40% 2% 6.8% 0% 24% 6.5% 10% 19% 53% 0% 5.8% 12% 8.8%
    Yam
    Yam
    0
    Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 40% 2% 6.8% 0% 24% 6.5% 10% 19% 53% 0% 5.8% 12% 8.8%
    ~equal in Vitamin C ~12.1mg
    ~equal in Vitamin A ~6µg
    ~equal in Vitamin E ~0.34mg
    ~equal in Vitamin D ~0µg
    ~equal in Vitamin B1 ~0.095mg
    ~equal in Vitamin B2 ~0.028mg
    ~equal in Vitamin B3 ~0.552mg
    ~equal in Vitamin B5 ~0.311mg
    ~equal in Vitamin B6 ~0.228mg
    ~equal in Vitamin B12 ~0µg
    ~equal in Vitamin K ~2.3µg
    ~equal in Folate ~16µg
    ~equal in Choline ~16.2mg

    All nutrients comparison - raw data values

    Nutrient Yam Yam DV% diff.
    Calories 116kcal 116kcal 0%
    Protein 1.49g 1.49g 0%
    Fats 0.14g 0.14g 0%
    Vitamin C 12.1mg 12.1mg 0%
    Net carbs 23.58g 23.58g N/A
    Carbs 27.48g 27.48g 0%
    Magnesium 18mg 18mg 0%
    Calcium 14mg 14mg 0%
    Potassium 670mg 670mg 0%
    Iron 0.52mg 0.52mg 0%
    Sugar 0.49g 0.49g N/A
    Fiber 3.9g 3.9g 0%
    Copper 0.152mg 0.152mg 0%
    Zinc 0.2mg 0.2mg 0%
    Phosphorus 49mg 49mg 0%
    Sodium 8mg 8mg 0%
    Vitamin A 6µg 6µg 0%
    Vitamin E 0.34mg 0.34mg 0%
    Manganese 0.371mg 0.371mg 0%
    Selenium 0.7µg 0.7µg 0%
    Vitamin B1 0.095mg 0.095mg 0%
    Vitamin B2 0.028mg 0.028mg 0%
    Vitamin B3 0.552mg 0.552mg 0%
    Vitamin B5 0.311mg 0.311mg 0%
    Vitamin B6 0.228mg 0.228mg 0%
    Vitamin K 2.3µg 2.3µg 0%
    Folate 16µg 16µg 0%
    Choline 16.2mg 16.2mg 0%
    Saturated fat 0.029g 0.029g 0%
    Monounsaturated fat 0.005g 0.005g 0%
    Polyunsaturated fat 0.06g 0.06g 0%
    Tryptophan 0.012mg 0.012mg 0%
    Threonine 0.052mg 0.052mg 0%
    Isoleucine 0.05mg 0.05mg 0%
    Leucine 0.094mg 0.094mg 0%
    Lysine 0.058mg 0.058mg 0%
    Methionine 0.02mg 0.02mg 0%
    Phenylalanine 0.069mg 0.069mg 0%
    Valine 0.06mg 0.06mg 0%
    Histidine 0.033mg 0.033mg 0%

    Macronutrient Comparison

    Macronutrient breakdown side-by-side comparison
    Yam
    Yam
    0
    27% 70%
    Protein: 1.49 g
    Fats: 0.14 g
    Carbs: 27.48 g
    Water: 70.13 g
    Other: 0.76 g
    Yam
    Yam
    0
    27% 70%
    Protein: 1.49 g
    Fats: 0.14 g
    Carbs: 27.48 g
    Water: 70.13 g
    Other: 0.76 g
    ~equal in Protein ~1.49g
    ~equal in Fats ~0.14g
    ~equal in Carbs ~27.48g
    ~equal in Water ~70.13g
    ~equal in Other ~0.76g

    Fat Type Comparison

    Fat type breakdown side-by-side comparison
    Yam
    Yam
    0
    31% 5% 64%
    Saturated fat: Sat. Fat 0.029 g
    Monounsaturated fat: Mono. Fat 0.005 g
    Polyunsaturated fat: Poly. Fat 0.06 g
    Yam
    Yam
    0
    31% 5% 64%
    Saturated fat: Sat. Fat 0.029 g
    Monounsaturated fat: Mono. Fat 0.005 g
    Polyunsaturated fat: Poly. Fat 0.06 g
    ~equal in Saturated fat ~0.029g
    ~equal in Monounsaturated fat ~0.005g
    ~equal in Polyunsaturated fat ~0.06g

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    References

    All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

    1. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/nutrients
    2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.