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  6. Yam vs. Garlic

Yam vs. Garlic — In-Depth Nutrition Comparison

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What are the main differences between yam and garlic?

  • Yam is richer in potassium, yet garlic is richer in vitamin B6, manganese, selenium, calcium, vitamin C, iron, phosphorus, copper, and zinc.
  • Garlic's daily need coverage for vitamin B6 is 72% higher.
  • Yam has 2 times more potassium than garlic. Yam has 816mg of potassium, while garlic has 401mg.
  • Garlic has a lower glycemic index than yam.

We used Yam, raw and Garlic, raw types in this comparison.

Infographic

Yam vs Garlic 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
2
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%
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%
Contains more PotassiumPotassium +103.5%
Contains less SodiumSodium -47.1%
Contains more MagnesiumMagnesium +19%
Contains more CalciumCalcium +964.7%
Contains more IronIron +214.8%
Contains more CopperCopper +68%
Contains more ZincZinc +383.3%
Contains more PhosphorusPhosphorus +178.2%
Contains more ManganeseManganese +321.2%
Contains more SeleniumSelenium +1928.6%

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
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 57% 0% 2.3% 7% 28% 7.4% 10% 19% 68% 0% 5.8% 17%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +337.5%
Contains more Vitamin KVitamin K +35.3%
Contains more FolateFolate +666.7%
Contains more Vitamin CVitamin C +82.5%
Contains more Vitamin B1Vitamin B1 +78.6%
Contains more Vitamin B2Vitamin B2 +243.8%
Contains more Vitamin B3Vitamin B3 +26.8%
Contains more Vitamin B5Vitamin B5 +89.8%
Contains more Vitamin B6Vitamin B6 +321.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Garlic DV% diff.
Vitamin B6 0.293mg 1.235mg 72%
Manganese 0.397mg 1.672mg 55%
Selenium 0.7µg 14.2µg 25%
Vitamin C 17.1mg 31.2mg 16%
Calcium 17mg 181mg 16%
Iron 0.54mg 1.7mg 15%
Phosphorus 55mg 153mg 14%
Copper 0.178mg 0.299mg 13%
Potassium 816mg 401mg 12%
Protein 1.53g 6.36g 10%
Fiber 4.1g 2.1g 8%
Zinc 0.24mg 1.16mg 8%
Vitamin B1 0.112mg 0.2mg 7%
Vitamin B2 0.032mg 0.11mg 6%
Vitamin B5 0.314mg 0.596mg 6%
Folate 23µg 3µg 5%
Calories 118kcal 149kcal 2%
Carbs 27.88g 33.06g 2%
Vitamin E 0.35mg 0.08mg 2%
Fats 0.17g 0.5g 1%
Magnesium 21mg 25mg 1%
Vitamin A 7µg 0µg 1%
Vitamin B3 0.552mg 0.7mg 1%
Vitamin K 2.3µg 1.7µg 1%
Choline 16.5mg 23.2mg 1%
Polyunsaturated fat 0.076g 0.249g 1%
Protein per 100 calories 1.3g 4.3g N/A
Calories per 10 g protein 771kcal 234kcal N/A
Weight per 100 calories 85g 67g N/A
Net carbs 23.78g 30.96g N/A
Sugar 0.5g 1g N/A
Sodium 9mg 17mg 0%
Saturated fat 0.037g 0.089g 0%
Monounsaturated fat 0.006g 0.011g 0%
Tryptophan 0.012mg 0.066mg 0%
Threonine 0.054mg 0.157mg 0%
Isoleucine 0.052mg 0.217mg 0%
Leucine 0.096mg 0.308mg 0%
Lysine 0.059mg 0.273mg 0%
Methionine 0.021mg 0.076mg 0%
Phenylalanine 0.071mg 0.183mg 0%
Valine 0.062mg 0.291mg 0%
Histidine 0.034mg 0.113mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
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
Contains more WaterWater +18.8%
Contains more ProteinProtein +315.7%
Contains more FatsFats +194.1%
Contains more CarbsCarbs +18.6%
Contains more OtherOther +82.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
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
Contains less Sat. FatSaturated fat -58.4%
Contains more Mono. FatMonounsaturated fat +83.3%
Contains more Poly. FatPolyunsaturated fat +227.6%

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/170071/nutrients
  2. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.