Yogurt vs. Yam — In-Depth Nutrition Comparison
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What are the differences between yogurt and yam?
- Yogurt is higher in vitamin B12, vitamin B2, selenium, and phosphorus, yet yam is higher in potassium, vitamin C, copper, vitamin B6, manganese, and fiber.
- Yogurt's daily need coverage for vitamin B12 is 31% more.
- Yogurt has 14 times more selenium than yam. While yogurt has 9.7µg of selenium, yam has only 0.7µg.
- The glycemic index of yogurt is lower.
We used Yogurt, Greek, plain, nonfat and Yam, raw types in this article.
Infographic
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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 | +547.1% |
| Contains more ZincZinc | +116.7% |
| Contains more PhosphorusPhosphorus | +145.5% |
| Contains more SeleniumSelenium | +1285.7% |
| Contains more MagnesiumMagnesium | +90.9% |
| Contains more PotassiumPotassium | +478.7% |
| Contains more IronIron | +671.4% |
| Contains more CopperCopper | +947.1% |
| Contains less SodiumSodium | -75% |
| Contains more ManganeseManganese | +4311.1% |
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 B2Vitamin B2 | +768.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +600% |
| Contains more Vitamin EVitamin E | +3400% |
| Contains more Vitamin B1Vitamin B1 | +387% |
| Contains more Vitamin B3Vitamin B3 | +165.4% |
| Contains more Vitamin B6Vitamin B6 | +365.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +228.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +566% |
| Contains more FatsFats | +129.4% |
| Contains more WaterWater | +22.3% |
| Contains more CarbsCarbs | +674.4% |
| Contains more OtherOther | +13.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +783.3% |
| Contains less Sat. FatSaturated fat | -68.4% |
| Contains more Poly. FatPolyunsaturated fat | +533.3% |
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 Glycemic Index |
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| Lower in Cholesterol |
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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 price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 0.75µg | 0µg | 31% |
| Potassium | 141mg | 816mg | 20% |
| Vitamin B2 | 0.278mg | 0.032mg | 19% |
| Vitamin C | 0mg | 17.1mg | 19% |
| Vitamin B6 | 0.063mg | 0.293mg | 18% |
| Copper | 0.017mg | 0.178mg | 18% |
| Manganese | 0.009mg | 0.397mg | 17% |
| Protein | 10.19g | 1.53g | 17% |
| Fiber | 0g | 4.1g | 16% |
| Selenium | 9.7µg | 0.7µg | 16% |
| Phosphorus | 135mg | 55mg | 11% |
| Calcium | 110mg | 17mg | 9% |
| Carbs | 3.6g | 27.88g | 8% |
| Vitamin B1 | 0.023mg | 0.112mg | 7% |
| Iron | 0.07mg | 0.54mg | 6% |
| Folate | 7µg | 23µg | 4% |
| Calories | 59kcal | 118kcal | 3% |
| Zinc | 0.52mg | 0.24mg | 3% |
| Vitamin E | 0.01mg | 0.35mg | 2% |
| Magnesium | 11mg | 21mg | 2% |
| Vitamin B3 | 0.208mg | 0.552mg | 2% |
| Cholesterol | 5mg | 0mg | 2% |
| Vitamin K | 0µg | 2.3µg | 2% |
| Vitamin A | 1µg | 7µg | 1% |
| Sodium | 36mg | 9mg | 1% |
| Fats | 0.39g | 0.17g | 0% |
| Net carbs | 3.6g | 23.78g | N/A |
| Sugar | 3.24g | 0.5g | N/A |
| Vitamin B5 | 0.331mg | 0.314mg | 0% |
| Trans fat | 0.006g | 0g | N/A |
| Saturated fat | 0.117g | 0.037g | 0% |
| Choline | 15.1mg | 16.5mg | 0% |
| Monounsaturated fat | 0.053g | 0.006g | 0% |
| Polyunsaturated fat | 0.012g | 0.076g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.054mg | 0% | |
| Isoleucine | 0.052mg | 0% | |
| Leucine | 0.096mg | 0% | |
| Lysine | 0.059mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.071mg | 0% | |
| Valine | 0.062mg | 0% | |
| Histidine | 0.034mg | 0% | |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
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
17%
18%
Minerals Daily Need Coverage Score
19%
26%
Comparison summary
Which food is lower in glycemic index?
Yogurt is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Yam is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 2.74g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 27mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.08g)
Which food is cheaper?
Yam is cheaper (difference - $2.4)
Which food is richer in vitamins?
Yam is relatively richer in vitamins
Which food is richer in minerals?
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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.