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  6. Yam vs. Salsify

Yam vs. Salsify — In-Depth Nutrition Comparison

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Significant differences between yam and salsify

  • Yam has more potassium, copper, vitamin C, and manganese; however, salsify is richer in vitamin B2.
  • Yam covers your daily potassium needs 11% more than salsify.
  • Salsify has 3 times less vitamin C than yam. Yam has 12.1mg of vitamin C, while salsify has 4.6mg.
  • Yam contains less sugar.

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

Infographic

Yam vs Salsify 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
5
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 14% 25% 21% 23% 8.2% 24% 2.1% 27% 3.3%
Contains more PotassiumPotassium +136.7%
Contains more CopperCopper +117.1%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +76.7%
Contains more SeleniumSelenium +16.7%
Contains more CalciumCalcium +235.7%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +14.3%
~equal in Magnesium ~18mg
~equal in Iron ~0.55mg

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
7
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%
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 15% 0% 0% 3.8% 14% 40% 7.4% 17% 50% 0% 0.75% 11%
Contains more Vitamin CVitamin C +163%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +78.9%
Contains more Vitamin B1Vitamin B1 +69.6%
Contains more Vitamin B3Vitamin B3 +40.8%
Contains more Vitamin B5Vitamin B5 +12.7%
Contains more Vitamin KVitamin K +666.7%
Contains more Vitamin B2Vitamin B2 +517.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.218mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~15µg

All nutrients comparison - raw data values

Nutrient Yam Salsify DV% diff.
Potassium 670mg 283mg 11%
Vitamin B2 0.028mg 0.173mg 11%
Copper 0.152mg 0.07mg 9%
Vitamin C 12.1mg 4.6mg 8%
Manganese 0.371mg 0.21mg 7%
Carbs 27.48g 15.36g 4%
Calcium 14mg 47mg 3%
Fiber 3.9g 3.1g 3%
Vitamin B1 0.095mg 0.056mg 3%
Calories 116kcal 68kcal 2%
Protein 1.49g 2.73g 2%
Vitamin K 2.3µg 0.3µg 2%
Choline 16.2mg 25.9mg 2%
Zinc 0.2mg 0.3mg 1%
Phosphorus 49mg 56mg 1%
Vitamin A 6µg 0µg 1%
Vitamin E 0.34mg 0.19mg 1%
Vitamin B3 0.552mg 0.392mg 1%
Vitamin B5 0.311mg 0.276mg 1%
Vitamin B6 0.228mg 0.218mg 1%
Protein per 100 calories 1.3g 4g N/A
Calories per 10 g protein 779kcal 249kcal N/A
Weight per 100 calories 86g 147g N/A
Fats 0.14g 0.17g 0%
Net carbs 23.58g 12.26g N/A
Magnesium 18mg 18mg 0%
Iron 0.52mg 0.55mg 0%
Sugar 0.49g 2.9g N/A
Sodium 8mg 16mg 0%
Selenium 0.7µg 0.6µg 0%
Folate 16µg 15µg 0%
Saturated fat 0.029g 0.041g 0%
Monounsaturated fat 0.005g 0.003g 0%
Polyunsaturated fat 0.06g 0.074g 0%
Tryptophan 0.012mg 0%
Threonine 0.052mg 0%
Isoleucine 0.05mg 0%
Leucine 0.094mg 0%
Lysine 0.058mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.069mg 0%
Valine 0.06mg 0%
Histidine 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 g
Contains more CarbsCarbs +78.9%
Contains more ProteinProtein +83.2%
Contains more FatsFats +21.4%
Contains more WaterWater +15.5%
~equal in Other ~0.74g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
2
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
35% 3% 63%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains less Sat. FatSaturated fat -29.3%
Contains more Mono. FatMonounsaturated fat +66.7%
Contains more Poly. FatPolyunsaturated fat +23.3%

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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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/nutrients
  2. Salsify - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169278/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.