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  6. Apple strudel vs. Yam

Apple strudel vs. Yam — In-Depth Nutrition Comparison

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A recap on differences between apple strudel and yam

  • Apple strudel has more selenium, vitamin B12, and vitamin E; however, yam is higher in potassium, vitamin B6, vitamin C, copper, manganese, and fiber.
  • Yam covers your daily potassium needs 20% more than apple strudel.
  • Yam has less saturated fat.

Food varieties used in this article are Strudel, apple and Yam, raw.

Infographic

Apple strudel 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 6.4% 4.5% 13% 16% 10% 5.2% 14% 18% 25% 33%
Yam
Yam
9
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 SeleniumSelenium +771.4%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +13.3%
Contains more PotassiumPotassium +447.7%
Contains more IronIron +28.6%
Contains more CopperCopper +493.3%
Contains more ZincZinc +26.3%
Contains more PhosphorusPhosphorus +66.7%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +108.9%

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 5.7% 2% 28% 0% 10% 5.8% 6.2% 16% 11% 28% 7.3% 21% 9.5%
Yam
Yam
7
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 EVitamin E +305.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +26.1%
Contains more FolateFolate +21.7%
Contains more Vitamin CVitamin C +905.9%
Contains more Vitamin AVitamin A +16.7%
Contains more Vitamin B1Vitamin B1 +180%
Contains more Vitamin B2Vitamin B2 +28%
Contains more Vitamin B3Vitamin B3 +67.3%
Contains more Vitamin B5Vitamin B5 +16.3%
Contains more Vitamin B6Vitamin B6 +537%
~equal in Vitamin D ~0µg
~equal in Choline ~16.5mg

All nutrients comparison - raw data values

Nutrient Apple strudel Yam DV% diff.
Polyunsaturated fat 5.315g 0.076g 35%
Potassium 149mg 816mg 20%
Vitamin B6 0.046mg 0.293mg 19%
Fats 11.2g 0.17g 17%
Vitamin C 1.7mg 17.1mg 17%
Copper 0.03mg 0.178mg 16%
Selenium 6.1µg 0.7µg 10%
Saturated fat 2.044g 0.037g 9%
Vitamin B12 0.22µg 0µg 9%
Manganese 0.19mg 0.397mg 9%
Calories 274kcal 118kcal 8%
Monounsaturated fat 3.267g 0.006g 8%
Fiber 2.2g 4.1g 8%
Vitamin E 1.42mg 0.35mg 7%
Lysine 153mg 0.059mg 7%
Vitamin B1 0.04mg 0.112mg 6%
Sodium 135mg 9mg 5%
Protein 3.3g 1.53g 4%
Carbs 41.1g 27.88g 4%
Phosphorus 33mg 55mg 3%
Magnesium 9mg 21mg 3%
Iron 0.42mg 0.54mg 2%
Cholesterol 6mg 0mg 2%
Vitamin B2 0.025mg 0.032mg 1%
Vitamin B3 0.33mg 0.552mg 1%
Vitamin K 2.9µg 2.3µg 1%
Folate 28µg 23µg 1%
Vitamin B5 0.27mg 0.314mg 1%
Net carbs 38.9g 23.78g N/A
Calcium 15mg 17mg 0%
Sugar 25.75g 0.5g N/A
Zinc 0.19mg 0.24mg 0%
Vitamin A 6µg 7µg 0%
Choline 17.4mg 16.5mg 0%
Tryptophan 0.039mg 0.012mg 0%
Threonine 0.119mg 0.054mg 0%
Isoleucine 0.147mg 0.052mg 0%
Leucine 0.257mg 0.096mg 0%
Methionine 0.067mg 0.021mg 0%
Phenylalanine 0.151mg 0.071mg 0%
Valine 0.164mg 0.062mg 0%
Histidine 0.076mg 0.034mg 0%
Omega-3 - DHA 0.001g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 11% 41% 44%
Protein: 3.3 g
Fats: 11.2 g
Carbs: 41.1 g
Water: 43.5 g
Other: 0.9 g
Yam
Yam
1
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 +115.7%
Contains more FatsFats +6488.2%
Contains more CarbsCarbs +47.4%
Contains more WaterWater +60%
~equal in Other ~0.82g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 31% 50%
Saturated fat: Sat. Fat 2.044 g
Monounsaturated fat: Mono. Fat 3.267 g
Polyunsaturated fat: Poly. Fat 5.315 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 +54350%
Contains more Poly. FatPolyunsaturated fat +6893.4%
Contains less Sat. FatSaturated fat -98.2%

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. Apple strudel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175032/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.