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  6. American cheese vs. Yam

American cheese vs. Yam — In-Depth Nutrition Comparison

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The main differences between American cheese and yam

  • American cheese has more calcium, phosphorus, vitamin B12, selenium, and zinc; however, yam has more potassium and vitamin C.
  • Daily need coverage for calcium for American cheese is 103% higher.
  • Yam is lower in cholesterol.
  • Yam has a higher glycemic index than American cheese.

Food types used in this article are Cheese, pasteurized process, American, without added vitamin D and Yam, raw.

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 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more MagnesiumMagnesium +23.8%
Contains more CalciumCalcium +6047.1%
Contains more IronIron +16.7%
Contains more ZincZinc +937.5%
Contains more PhosphorusPhosphorus +1065.5%
Contains more SeleniumSelenium +2785.7%
Contains more PotassiumPotassium +518.2%
Contains more CopperCopper +287%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +868.3%

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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin AVitamin A +3471.4%
Contains more Vitamin EVitamin E +128.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +631.3%
Contains more Vitamin B5Vitamin B5 +28.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +13%
Contains more CholineCholine +119.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +646.7%
Contains more Vitamin B3Vitamin B3 +626.3%
Contains more Vitamin B6Vitamin B6 +442.6%
Contains more FolateFolate +187.5%

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
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +1085%
Contains more FatsFats +18600%
Contains more OtherOther +725.6%
Contains more CarbsCarbs +653.5%
Contains more WaterWater +75.7%

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 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +137166.7%
Contains more Poly. FatPolyunsaturated fat +1592.1%
Contains less Sat. FatSaturated fat -99.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
American cheese Yam
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient American cheese Yam DV% diff.
Calcium 1045mg 17mg 103%
Phosphorus 641mg 55mg 84%
Saturated fat 18.057g 0.037g 82%
Sodium 1671mg 9mg 72%
Vitamin B12 1.5µg 0µg 63%
Fats 31.79g 0.17g 49%
Selenium 20.2µg 0.7µg 35%
Cholesterol 100mg 0mg 33%
Protein 18.13g 1.53g 33%
Vitamin A 250µg 7µg 27%
Monounsaturated fat 8.236g 0.006g 21%
Potassium 132mg 816mg 20%
Zinc 2.49mg 0.24mg 20%
Vitamin C 0mg 17.1mg 19%
Vitamin B6 0.054mg 0.293mg 18%
Vitamin B2 0.234mg 0.032mg 16%
Fiber 0g 4.1g 16%
Manganese 0.041mg 0.397mg 15%
Copper 0.046mg 0.178mg 15%
Calories 371kcal 118kcal 13%
Polyunsaturated fat 1.286g 0.076g 8%
Vitamin B1 0.015mg 0.112mg 8%
Carbs 3.7g 27.88g 8%
Choline 36.2mg 16.5mg 4%
Folate 8µg 23µg 4%
Vitamin D 0.6µg 0µg 3%
Vitamin E 0.8mg 0.35mg 3%
Vitamin D 23IU 0IU 3%
Vitamin B3 0.076mg 0.552mg 3%
Vitamin B5 0.403mg 0.314mg 2%
Magnesium 26mg 21mg 1%
Iron 0.63mg 0.54mg 1%
Net carbs 3.7g 23.78g N/A
Sugar 2.26g 0.5g 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 0.054mg 0%
Isoleucine 0.938mg 0.052mg 0%
Leucine 1.716mg 0.096mg 0%
Lysine 1.516mg 0.059mg 0%
Methionine 0.475mg 0.021mg 0%
Phenylalanine 0.939mg 0.071mg 0%
Valine 1.187mg 0.062mg 0%
Histidine 0.546mg 0.034mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
American cheese Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
American cheese
18%
Yam
Minerals Daily Need Coverage Score
106%
American cheese
26%
Yam

Comparison summary

Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 100mg)
Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.76g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 1662mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 18.02g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $2.2)
Which food is lower in glycemic index?
American cheese
American cheese is lower in glycemic index (difference - 24)
Which food is richer in minerals?
American cheese
American cheese is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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/170071/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.