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Gratin vs Yam - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 424mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 4.696g)
Which food contains less Sugars?
Gratin
Gratin contains less Sugars (difference - 0.5g)
Which food is lower in glycemic index?
Gratin
Gratin is lower in glycemic index (difference - 37)
Which food is cheaper?
Gratin
Gratin is cheaper (difference - $0.2)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Gratin Yam
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Gratin Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
13
Gratin
16
Yam
Mineral Summary Score
28
Gratin
19
Yam

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Gratin
4
:
4
Yam
Contains more Iron +18.5%
Contains more Calcium +600%
Contains more Zinc +187.5%
Contains more Phosphorus +105.5%
Contains more Potassium +106.1%
Contains more Copper +11.3%
Contains less Sodium -97.9%
Equal in Magnesium - 21
Contains more Iron +18.5%
Contains more Calcium +600%
Contains more Zinc +187.5%
Contains more Phosphorus +105.5%
Contains more Potassium +106.1%
Contains more Copper +11.3%
Contains less Sodium -97.9%
Equal in Magnesium - 21

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Gratin
5
:
5
Yam
Contains more Vitamin A +91.3%
Contains more Vitamin B2 +262.5%
Contains more Vitamin B3 +79.9%
Contains more Vitamin B5 +23.2%
Contains more Folic acid (B9) +∞%
Contains more Vitamin C +72.7%
Contains more Vitamin B1 +75%
Contains more Vitamin B6 +68.4%
Contains more Vitamin A +91.3%
Contains more Vitamin B2 +262.5%
Contains more Vitamin B3 +79.9%
Contains more Vitamin B5 +23.2%
Contains more Folic acid (B9) +∞%
Contains more Vitamin C +72.7%
Contains more Vitamin B1 +75%
Contains more Vitamin B6 +68.4%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
30%
Gratin
9%
Yam
Carbohydrates
11%
Gratin
28%
Yam
Fats
35%
Gratin
1%
Yam

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Gratin Yam Opinion
Calories 132 118 Gratin
Protein 5.06 1.53 Gratin
Fats 7.59 0.17 Gratin
Vitamin C 9.9 17.1 Yam
Carbs 11.27 27.88 Yam
Cholesterol 23 0 Yam
Vitamin D 0 0
Iron 0.64 0.54 Gratin
Calcium 119 17 Gratin
Potassium 396 816 Yam
Magnesium 20 21 Yam
Sugars 0.5 Yam
Fiber 1.8 4.1 Yam
Copper 0.16 0.178 Yam
Zinc 0.69 0.24 Gratin
Starch
Phosphorus 113 55 Gratin
Sodium 433 9 Yam
Vitamin A 264 138 Gratin
Vitamin E 0.35 Yam
Vitamin D 0 0
Vitamin B1 0.064 0.112 Yam
Vitamin B2 0.116 0.032 Gratin
Vitamin B3 0.993 0.552 Gratin
Vitamin B5 0.387 0.314 Gratin
Vitamin B6 0.174 0.293 Yam
Vitamin B12 0 0
Vitamin K 2.3 Yam
Folic acid (B9) 3 0 Gratin
Trans Fat 0 Gratin
Saturated Fat 4.733 0.037 Yam
Monounsaturated Fat 2.149 0.006 Gratin
Polyunsaturated fat 0.276 0.076 Gratin
Tryptophan 0.07 0.012 Gratin
Threonine 0.192 0.054 Gratin
Isoleucine 0.284 0.052 Gratin
Leucine 0.443 0.096 Gratin
Lysine 0.381 0.059 Gratin
Methionine 0.117 0.021 Gratin
Phenylalanine 0.254 0.071 Gratin
Valine 0.325 0.062 Gratin
Histidine 0.151 0.034 Gratin
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.