Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Apple strudel vs. Yam — In-Depth Nutrition Comparison

Compare

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

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%

Comparison summary table

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

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apple strudel 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
12%
Apple strudel
18%
Yam
Minerals Daily Need Coverage Score
14%
Apple strudel
26%
Yam

Comparison summary

Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 6mg)
Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 25.25g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 126mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 2.007g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food is cheaper?
Apple strudel
Apple strudel is cheaper (difference - $0.2)
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. 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.