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  6. Yam vs. Yam

Yam vs. Yam — In-Depth Nutrition Comparison

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Summary of differences between yam and yam

  • The amount of vitamin C in yam is higher than in yam.

These are the specific foods used in this comparison Yam, cooked, boiled, drained, or baked, without salt and Yam, raw.

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
1
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
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains less SodiumSodium -11.1%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +21.4%
Contains more PotassiumPotassium +21.8%
Contains more CopperCopper +17.1%
Contains more ZincZinc +20%
Contains more PhosphorusPhosphorus +12.2%
~equal in Iron ~0.54mg
~equal in Manganese ~0.397mg
~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
6
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin CVitamin C +41.3%
Contains more Vitamin AVitamin A +16.7%
Contains more Vitamin B1Vitamin B1 +17.9%
Contains more Vitamin B2Vitamin B2 +14.3%
Contains more Vitamin B6Vitamin B6 +28.5%
Contains more FolateFolate +43.8%
~equal in Vitamin E ~0.35mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.552mg
~equal in Vitamin B5 ~0.314mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.3µg
~equal in Choline ~16.5mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Yam
Yam
4
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more FatsFats +21.4%
~equal in Protein ~1.53g
~equal in Carbs ~27.88g
~equal in Water ~69.6g
~equal in Other ~0.82g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
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
2
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains less Sat. FatSaturated fat -21.6%
Contains more Mono. FatMonounsaturated fat +20%
Contains more Poly. FatPolyunsaturated fat +26.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam Yam
Lower in Sugar ok ok
Lower in Sodium ok ok
Lower in Saturated fat ok ok
Rich in minerals ok ok
Rich in vitamins ok ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Yam Yam DV% diff.
Vitamin C 12.1mg 17.1mg 6%
Vitamin B6 0.228mg 0.293mg 5%
Potassium 670mg 816mg 4%
Copper 0.152mg 0.178mg 3%
Folate 16µg 23µg 2%
Vitamin B1 0.095mg 0.112mg 1%
Fiber 3.9g 4.1g 1%
Manganese 0.371mg 0.397mg 1%
Magnesium 18mg 21mg 1%
Phosphorus 49mg 55mg 1%
Calories 116kcal 118kcal 0%
Protein 1.49g 1.53g 0%
Fats 0.14g 0.17g 0%
Carbs 27.48g 27.88g 0%
Net carbs 23.58g 23.78g N/A
Calcium 14mg 17mg 0%
Iron 0.52mg 0.54mg 0%
Sugar 0.49g 0.5g N/A
Zinc 0.2mg 0.24mg 0%
Sodium 8mg 9mg 0%
Vitamin A 6µg 7µg 0%
Vitamin E 0.34mg 0.35mg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B2 0.028mg 0.032mg 0%
Vitamin B3 0.552mg 0.552mg 0%
Vitamin B5 0.311mg 0.314mg 0%
Vitamin K 2.3µg 2.3µg 0%
Choline 16.2mg 16.5mg 0%
Saturated fat 0.029g 0.037g 0%
Monounsaturated fat 0.005g 0.006g 0%
Polyunsaturated fat 0.06g 0.076g 0%
Tryptophan 0.012mg 0.012mg 0%
Threonine 0.052mg 0.054mg 0%
Isoleucine 0.05mg 0.052mg 0%
Leucine 0.094mg 0.096mg 0%
Lysine 0.058mg 0.059mg 0%
Methionine 0.02mg 0.021mg 0%
Phenylalanine 0.069mg 0.071mg 0%
Valine 0.06mg 0.062mg 0%
Histidine 0.033mg 0.034mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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%
Yam
18%
Yam
Minerals Daily Need Coverage Score
23%
Yam
26%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 0.01g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 0.008g)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (51)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)

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/170071/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.