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  6. American cheese vs. Yam

American cheese vs. Yam — In-Depth Nutrition Comparison

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A recap on the differences between American cheese and yam

  • Yam has less calcium, phosphorus, vitamin B12, selenium, zinc, vitamin A, and vitamin B2.
  • American cheese covers your daily calcium needs 103% more than yam.
  • Yam has less cholesterol.
  • The glycemic index of yam is higher.

Food varieties used in this article are Cheese, pasteurized process, American, without added vitamin D and Yam, cooked, boiled, drained, or baked, without salt.

Infographic

American cheese vs Yam 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Yam
Yam
4
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%
Contains more MagnesiumMagnesium +44.4%
Contains more CalciumCalcium +7364.3%
Contains more IronIron +21.2%
Contains more ZincZinc +1145%
Contains more PhosphorusPhosphorus +1208.2%
Contains more SeleniumSelenium +2785.7%
Contains more PotassiumPotassium +407.6%
Contains more CopperCopper +230.4%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +804.9%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Yam
Yam
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 40% 2% 6.8% 0% 24% 6.5% 10% 19% 53% 0% 5.8% 12% 8.8%
Contains more Vitamin AVitamin A +4066.7%
Contains more Vitamin EVitamin E +135.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +735.7%
Contains more Vitamin B5Vitamin B5 +29.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +13%
Contains more CholineCholine +123.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +533.3%
Contains more Vitamin B3Vitamin B3 +626.3%
Contains more Vitamin B6Vitamin B6 +322.2%
Contains more FolateFolate +100%

All nutrients comparison - raw data values

Nutrient American cheese Yam DV% diff.
Calcium 1045mg 14mg 103%
Phosphorus 641mg 49mg 85%
Saturated fat 18.057g 0.029g 82%
Sodium 1671mg 8mg 72%
Vitamin B12 1.5µg 0µg 63%
Fats 31.79g 0.14g 49%
Selenium 20.2µg 0.7µg 35%
Cholesterol 100mg 0mg 33%
Protein 18.13g 1.49g 33%
Vitamin A 250µg 6µg 27%
Monounsaturated fat 8.236g 0.005g 21%
Zinc 2.49mg 0.2mg 21%
Vitamin B2 0.234mg 0.028mg 16%
Fiber 0g 3.9g 16%
Potassium 132mg 670mg 16%
Manganese 0.041mg 0.371mg 14%
Calories 371kcal 116kcal 13%
Vitamin B6 0.054mg 0.228mg 13%
Vitamin C 0mg 12.1mg 13%
Copper 0.046mg 0.152mg 12%
Carbs 3.7g 27.48g 8%
Polyunsaturated fat 1.286g 0.06g 8%
Vitamin B1 0.015mg 0.095mg 7%
Choline 36.2mg 16.2mg 4%
Vitamin B3 0.076mg 0.552mg 3%
Vitamin E 0.8mg 0.34mg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin D 23IU 0IU 3%
Magnesium 26mg 18mg 2%
Vitamin B5 0.403mg 0.311mg 2%
Folate 8µg 16µg 2%
Iron 0.63mg 0.52mg 1%
Net carbs 3.7g 23.58g N/A
Sugar 2.26g 0.49g N/A
Vitamin K 2.6µg 2.3µg 0%
Trans fat 1.144g 0g N/A
Tryptophan 0.232mg 0.012mg 0%
Threonine 0.772mg 0.052mg 0%
Isoleucine 0.938mg 0.05mg 0%
Leucine 1.716mg 0.094mg 0%
Lysine 1.516mg 0.058mg 0%
Methionine 0.475mg 0.02mg 0%
Phenylalanine 0.939mg 0.069mg 0%
Valine 1.187mg 0.06mg 0%
Histidine 0.546mg 0.033mg 0%
Omega-3 - EPA 0.012g 0g N/A
Omega-3 - DHA 0.006g 0g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
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
Contains more ProteinProtein +1116.8%
Contains more FatsFats +22607.1%
Contains more OtherOther +790.8%
Contains more CarbsCarbs +642.7%
Contains more WaterWater +77.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
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
Contains more Mono. FatMonounsaturated fat +164620%
Contains more Poly. FatPolyunsaturated fat +2043.3%
Contains less Sat. FatSaturated fat -99.8%

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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. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.