Yam, raw vs Quinoa, cooked
Nutrition comparison per 100g
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Yam, raw
8 wins
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Quinoa, cooked
3 wins
| Nutrient | Yam, raw | Quinoa, cooked | Difference |
|---|---|---|---|
| Calories | 118 kcal ★ | 120 kcal | Quinoa, cooked has 2% more |
| Protein | 1.53 g | 4.4 g ★ | Quinoa, cooked has 65% more |
| Carbs | 27.88 g ★ | 21.3 g | Yam, raw has 31% more |
| Fat | 0.17 g ★ | 1.92 g | Quinoa, cooked has 91% more |
| Fiber | 4.1 g ★ | 2.8 g | Yam, raw has 46% more |
| Sugar | 0.5 g ★ | 0.87 g | Quinoa, cooked has 43% more |
| Sodium | 9 mg | 7 mg ★ | Yam, raw has 29% more |
| Calcium | 17 mg ★ | 17 mg | Equal |
| Iron | 0.54 mg | 1.49 mg ★ | Quinoa, cooked has 64% more |
| Vitamin C | 17.1 mg ★ | 0 mg | Yam, raw has 0% more |
| Potassium | 816 mg ★ | 172 mg | Yam, raw has 374% more |
Compare Food Groups
Compare whole food groups for a cleaner, averaged breakdown.