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Corn vs. Yam — In-Depth Nutrition Comparison

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Significant differences between corn and yam

  • Corn has more vitamin B5 and vitamin B3; however, yam is richer in potassium, copper, manganese, vitamin C, vitamin B6, and fiber.
  • Yam covers your daily potassium needs 13% more than corn.
  • Yam has 3 times less vitamin B3 than corn. Corn has 1.683mg of vitamin B3, while yam has 0.552mg.

Specific food types used in this comparison are Corn, sweet, yellow, cooked, boiled, drained, without salt and Yam, cooked, boiled, drained, or baked, without salt.

Infographic

Corn vs Yam infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Corn
Corn
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
Yam
Yam
6
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 +44.4%
Contains more ZincZinc +210%
Contains more PhosphorusPhosphorus +57.1%
Contains less SodiumSodium -87.5%
Contains more CalciumCalcium +366.7%
Contains more PotassiumPotassium +207.3%
Contains more IronIron +15.6%
Contains more CopperCopper +210.2%
Contains more ManganeseManganese +122.2%
Contains more SeleniumSelenium +250%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Corn
Corn
5
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 18% 0% 4.3% 1.8% 23% 13% 32% 48% 32% 0% 1% 17%
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 AVitamin A +116.7%
Contains more Vitamin B2Vitamin B2 +103.6%
Contains more Vitamin B3Vitamin B3 +204.9%
Contains more Vitamin B5Vitamin B5 +154.7%
Contains more FolateFolate +43.8%
Contains more Vitamin CVitamin C +120%
Contains more Vitamin EVitamin E +277.8%
Contains more Vitamin B6Vitamin B6 +64%
Contains more Vitamin KVitamin K +475%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.095mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn Yam DV% diff.
Potassium 218mg 670mg 13%
Copper 0.049mg 0.152mg 11%
Vitamin B5 0.792mg 0.311mg 10%
Manganese 0.167mg 0.371mg 9%
Vitamin C 5.5mg 12.1mg 7%
Vitamin B3 1.683mg 0.552mg 7%
Vitamin B6 0.139mg 0.228mg 7%
Fiber 2.4g 3.9g 6%
Protein 3.41g 1.49g 4%
Zinc 0.62mg 0.2mg 4%
Phosphorus 77mg 49mg 4%
Polyunsaturated fat 0.603g 0.06g 4%
Starch 7.17g 3%
Fats 1.5g 0.14g 2%
Carbs 20.98g 27.48g 2%
Magnesium 26mg 18mg 2%
Vitamin E 0.09mg 0.34mg 2%
Vitamin B2 0.057mg 0.028mg 2%
Vitamin K 0.4µg 2.3µg 2%
Folate 23µg 16µg 2%
Choline 29.1mg 16.2mg 2%
Calories 96kcal 116kcal 1%
Calcium 3mg 14mg 1%
Iron 0.45mg 0.52mg 1%
Vitamin A 13µg 6µg 1%
Selenium 0.2µg 0.7µg 1%
Saturated fat 0.197g 0.029g 1%
Monounsaturated fat 0.374g 0.005g 1%
Fructose 0.79g 1%
Protein per 100 calories 3.6g 1.3g N/A
Calories per 10 g protein 282kcal 779kcal N/A
Weight per 100 calories 104g 86g N/A
Net carbs 18.58g 23.58g N/A
Sugar 4.54g 0.49g N/A
Sodium 1mg 8mg 0%
Vitamin B1 0.093mg 0.095mg 0%
Tryptophan 0.023mg 0.012mg 0%
Threonine 0.133mg 0.052mg 0%
Isoleucine 0.133mg 0.05mg 0%
Leucine 0.358mg 0.094mg 0%
Lysine 0.141mg 0.058mg 0%
Methionine 0.069mg 0.02mg 0%
Phenylalanine 0.155mg 0.069mg 0%
Valine 0.191mg 0.06mg 0%
Histidine 0.091mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn
Corn
3
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 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 +128.9%
Contains more FatsFats +971.4%
Contains more CarbsCarbs +31%
~equal in Water ~70.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn
Corn
2
17% 32% 51%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 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 +7380%
Contains more Poly. FatPolyunsaturated fat +905%
Contains less Sat. FatSaturated fat -85.3%

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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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.