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  6. Yam vs. Spirulina

Yam vs. Spirulina — In-Depth Nutrition Comparison

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How are yam and spirulina different?

  • Yam is richer in potassium, vitamin B6, fiber, vitamin C, manganese, and phosphorus, while spirulina is higher in copper, iron, vitamin B2, and vitamin B1.
  • Spirulina covers your daily need for copper, 49% more than yam.
  • Yam contains 13 times more vitamin C than spirulina. Yam contains 12.1mg of vitamin C, while spirulina contains 0.9mg.

Yam, cooked, boiled, drained, or baked, without salt and Seaweed, spirulina, raw types were used in this article.

Infographic

Yam vs Spirulina 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 14% 3.6% 11% 105% 199% 5.5% 4.7% 13% 24% 3.8%
Contains more CalciumCalcium +16.7%
Contains more PotassiumPotassium +427.6%
Contains more PhosphorusPhosphorus +345.5%
Contains less SodiumSodium -91.8%
Contains more ManganeseManganese +99.5%
Contains more IronIron +436.5%
Contains more CopperCopper +292.8%
~equal in Magnesium ~19mg
~equal in Zinc ~0.2mg
~equal in Selenium ~0.7µg

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 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 3% 0% 1% 9.8% 56% 79% 22% 20% 7.8% 0% 6.3% 6.8%
Contains more Vitamin CVitamin C +1244.4%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B6Vitamin B6 +570.6%
Contains more FolateFolate +77.8%
Contains more Vitamin EVitamin E +44.1%
Contains more Vitamin B1Vitamin B1 +133.7%
Contains more Vitamin B2Vitamin B2 +1121.4%
Contains more Vitamin B3Vitamin B3 +116.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.325mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.5µg

All nutrients comparison - raw data values

Nutrient Yam Spirulina DV% diff.
Copper 0.152mg 0.597mg 49%
Iron 0.52mg 2.79mg 28%
Vitamin B2 0.028mg 0.342mg 24%
Potassium 670mg 127mg 16%
Vitamin B6 0.228mg 0.034mg 15%
Fiber 3.9g 0.4g 14%
Vitamin C 12.1mg 0.9mg 12%
Vitamin B1 0.095mg 0.222mg 11%
Protein 1.49g 5.92g 9%
Carbs 27.48g 2.42g 8%
Manganese 0.371mg 0.186mg 8%
Calories 116kcal 26kcal 5%
Phosphorus 49mg 11mg 5%
Sodium 8mg 98mg 4%
Vitamin B3 0.552mg 1.196mg 4%
Folate 16µg 9µg 2%
Choline 16.2mg 6.5mg 2%
Vitamin E 0.34mg 0.49mg 1%
Protein per 100 calories 1.3g 23g N/A
Calories per 10 g protein 779kcal 44kcal N/A
Weight per 100 calories 86g 385g N/A
Fats 0.14g 0.39g 0%
Net carbs 23.58g 2.02g N/A
Magnesium 18mg 19mg 0%
Calcium 14mg 12mg 0%
Sugar 0.49g 0.3g N/A
Zinc 0.2mg 0.2mg 0%
Vitamin A 6µg 3µg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B5 0.311mg 0.325mg 0%
Vitamin K 2.3µg 2.5µg 0%
Saturated fat 0.029g 0.135g 0%
Monounsaturated fat 0.005g 0.034g 0%
Polyunsaturated fat 0.06g 0.106g 0%
Tryptophan 0.012mg 0.096mg 0%
Threonine 0.052mg 0.306mg 0%
Isoleucine 0.05mg 0.331mg 0%
Leucine 0.094mg 0.509mg 0%
Lysine 0.058mg 0.312mg 0%
Methionine 0.02mg 0.118mg 0%
Phenylalanine 0.069mg 0.286mg 0%
Valine 0.06mg 0.362mg 0%
Histidine 0.033mg 0.112mg 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
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Contains more CarbsCarbs +1035.5%
Contains more OtherOther +26.7%
Contains more ProteinProtein +297.3%
Contains more FatsFats +178.6%
Contains more WaterWater +29.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
49% 12% 39%
Saturated fat: Sat. Fat 0.135 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.106 g
Contains less Sat. FatSaturated fat -78.5%
Contains more Mono. FatMonounsaturated fat +580%
Contains more Poly. FatPolyunsaturated fat +76.7%

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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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.