Corn vs Mountain yam
Nutrition comparison per 100 g serving
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Corn wins in 14 out of 29 nutrient categories
Corn: 14
vs
Mountain yam: 11
(4 ties)
Overview
| Nutrient | Corn | Mountain yam | Winner |
|---|---|---|---|
| Calories | 80 cal | 82 cal | |
| Protein | 2.8 g | 1.7 g | |
| Carbs | 19.6 g | 20.0 g | |
| Fat | 0.4 g | 0.1 g | |
| Fiber | 2.4 g | 0 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Corn | Mountain yam | Winner |
|---|---|---|---|
| Choline, total | 22 MG | 0 MG | |
| Folate, total | 31 UG | 12 UG | |
| Niacin | 1.3 MG | 0.1 MG | |
| Pantothenic acid | 0.2 MG | 0.5 MG | |
| Riboflavin | 0.1 MG | 0.0 MG | |
| Thiamin | 0.1 MG | 0.1 MG | |
| Vitamin A, RAE | 0 UG | 0 UG | Tie |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.1 MG | 0.2 MG | |
| Vitamin C, total ascorbic acid | 3.1 MG | 0 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0.1 MG | 0 MG | |
| Vitamin K (phylloquinone) | 0.3 UG | 0 UG |
Minerals
| Mineral | Corn | Mountain yam | Winner |
|---|---|---|---|
| Calcium, Ca | 4 MG | 8 MG | |
| Copper, Cu | 0.0 MG | 0.1 MG | |
| Iron, Fe | 0.4 MG | 0.4 MG | |
| Magnesium, Mg | 19 MG | 10 MG | |
| Manganese, Mn | 0.1 MG | 0.3 MG | |
| Phosphorus, P | 57 MG | 40 MG | |
| Potassium, K | 147 MG | 495 MG | |
| Selenium, Se | 0.7 UG | 0.9 UG | |
| Sodium, Na | 5 MG | 248 MG | |
| Zinc, Zn | 0.4 MG | 0.3 MG |