Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Garlic
  5. Compare
  6. Garlic vs. Yam

Garlic vs. Yam — In-Depth Nutrition Comparison

Compare

What are the differences between garlic and yam?

  • Garlic is richer than yam in vitamin B6, manganese, selenium, vitamin C, calcium, copper, phosphorus, iron, vitamin B1, and zinc.
  • Garlic's daily need coverage for vitamin B6 is 77% more.
  • Garlic has 20 times more selenium than yam. While garlic has 14.2µg of selenium, yam has only 0.7µg.
  • The glycemic index of garlic is lower.

We used Garlic, raw and Yam, cooked, boiled, drained, or baked, without salt types in this article.

Infographic

Garlic 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.
Garlic
Garlic
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Yam
Yam
2
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%
Contains more MagnesiumMagnesium +38.9%
Contains more CalciumCalcium +1192.9%
Contains more IronIron +226.9%
Contains more CopperCopper +96.7%
Contains more ZincZinc +480%
Contains more PhosphorusPhosphorus +212.2%
Contains more ManganeseManganese +350.7%
Contains more SeleniumSelenium +1928.6%
Contains more PotassiumPotassium +67.1%
Contains less SodiumSodium -52.9%

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.
Garlic
Garlic
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 104% 0% 0% 1.6% 50% 25% 13% 36% 285% 0% 4.3% 2.3%
Yam
Yam
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 40% 0% 2% 6.8% 24% 6.5% 10% 19% 53% 0% 5.8% 12%
Contains more Vitamin CVitamin C +157.9%
Contains more Vitamin B1Vitamin B1 +110.5%
Contains more Vitamin B2Vitamin B2 +292.9%
Contains more Vitamin B3Vitamin B3 +26.8%
Contains more Vitamin B5Vitamin B5 +91.6%
Contains more Vitamin B6Vitamin B6 +441.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +325%
Contains more Vitamin KVitamin K +35.3%
Contains more FolateFolate +433.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Yam DV% diff.
Vitamin B6 1.235mg 0.228mg 77%
Manganese 1.672mg 0.371mg 57%
Selenium 14.2µg 0.7µg 25%
Vitamin C 31.2mg 12.1mg 21%
Calcium 181mg 14mg 17%
Copper 0.299mg 0.152mg 16%
Iron 1.7mg 0.52mg 15%
Phosphorus 153mg 49mg 15%
Protein 6.36g 1.49g 10%
Zinc 1.16mg 0.2mg 9%
Vitamin B1 0.2mg 0.095mg 9%
Potassium 401mg 670mg 8%
Fiber 2.1g 3.9g 7%
Vitamin B2 0.11mg 0.028mg 6%
Vitamin B5 0.596mg 0.311mg 6%
Folate 3µg 16µg 3%
Calories 149kcal 116kcal 2%
Carbs 33.06g 27.48g 2%
Magnesium 25mg 18mg 2%
Vitamin E 0.08mg 0.34mg 2%
Fats 0.5g 0.14g 1%
Vitamin A 0µg 6µg 1%
Vitamin B3 0.7mg 0.552mg 1%
Vitamin K 1.7µg 2.3µg 1%
Choline 23.2mg 16.2mg 1%
Polyunsaturated fat 0.249g 0.06g 1%
Protein per 100 calories 4.3g 1.3g N/A
Calories per 10 g protein 234kcal 779kcal N/A
Weight per 100 calories 67g 86g N/A
Net carbs 30.96g 23.58g N/A
Sugar 1g 0.49g N/A
Sodium 17mg 8mg 0%
Saturated fat 0.089g 0.029g 0%
Monounsaturated fat 0.011g 0.005g 0%
Tryptophan 0.066mg 0.012mg 0%
Threonine 0.157mg 0.052mg 0%
Isoleucine 0.217mg 0.05mg 0%
Leucine 0.308mg 0.094mg 0%
Lysine 0.273mg 0.058mg 0%
Methionine 0.076mg 0.02mg 0%
Phenylalanine 0.183mg 0.069mg 0%
Valine 0.291mg 0.06mg 0%
Histidine 0.113mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
4
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
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
Contains more ProteinProtein +326.8%
Contains more FatsFats +257.1%
Contains more CarbsCarbs +20.3%
Contains more OtherOther +97.4%
Contains more WaterWater +19.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
2
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
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
Contains more Mono. FatMonounsaturated fat +120%
Contains more Poly. FatPolyunsaturated fat +315%
Contains less Sat. FatSaturated fat -67.4%

People also compare

Garlic
Garlic vs Onion
Onion
Garlic
Garlic vs Ginger
Ginger
Garlic
Garlic vs Tomato
Tomato
Yam
Yam vs Potato
Potato
Yam
Yam vs Carrot
Carrot
Yam
Yam vs Cassava
Cassava

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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.