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Butter cookie vs. Yam — In-Depth Nutrition Comparison

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What are the main differences between butter cookie and yam?

  • Butter cookie is richer in vitamin B2, vitamin B1, iron, vitamin B3, and vitamin B12, yet yam is richer in potassium, vitamin B6, and vitamin C.
  • Butter cookie's daily need coverage for saturated fat is 55% higher.

We used Cookies, butter, commercially prepared, enriched and Yam, raw types in this comparison.

Infographic

Butter cookie 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 8.6% 8.7% 9.8% 83% 67% 10% 44% 37% 22% 46%
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 CalciumCalcium +70.6%
Contains more IronIron +311.1%
Contains more CopperCopper +12.4%
Contains more ZincZinc +58.3%
Contains more PhosphorusPhosphorus +85.5%
Contains more SeleniumSelenium +1100%
Contains more MagnesiumMagnesium +75%
Contains more PotassiumPotassium +635.1%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +133.5%

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% 55% 12% 6% 93% 77% 60% 29% 8.3% 45% 4.3% 57% 3.5%
Yam
Yam
4
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 +2257.1%
Contains more Vitamin EVitamin E +65.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +230.4%
Contains more Vitamin B2Vitamin B2 +946.9%
Contains more Vitamin B3Vitamin B3 +477.9%
Contains more Vitamin B5Vitamin B5 +55.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +230.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +713.9%
Contains more Vitamin KVitamin K +35.3%
Contains more CholineCholine +153.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 19% 69% 5%
Protein: 6.1 g
Fats: 18.8 g
Carbs: 68.9 g
Water: 4.6 g
Other: 1.6 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 +298.7%
Contains more FatsFats +10958.8%
Contains more CarbsCarbs +147.1%
Contains more OtherOther +95.1%
Contains more WaterWater +1413%

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 31% 6%
Saturated fat: Sat. Fat 11.051 g
Monounsaturated fat: Mono. Fat 5.522 g
Polyunsaturated fat: Poly. Fat 0.982 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 +91933.3%
Contains more Poly. FatPolyunsaturated fat +1192.1%
Contains less Sat. FatSaturated fat -99.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Butter cookie Yam DV% diff.
Saturated fat 11.051g 0.037g 50%
Cholesterol 117mg 0mg 39%
Fats 18.8g 0.17g 29%
Vitamin B2 0.335mg 0.032mg 23%
Vitamin B1 0.37mg 0.112mg 22%
Potassium 111mg 816mg 21%
Iron 2.22mg 0.54mg 21%
Vitamin B6 0.036mg 0.293mg 20%
Vitamin C 0mg 17.1mg 19%
Vitamin A 165µg 7µg 18%
Calories 467kcal 118kcal 17%
Vitamin B3 3.19mg 0.552mg 16%
Vitamin B12 0.36µg 0µg 15%
Monounsaturated fat 5.522g 0.006g 14%
Carbs 68.9g 27.88g 14%
Selenium 8.4µg 0.7µg 14%
Fiber 0.8g 4.1g 13%
Folate 76µg 23µg 13%
Sodium 282mg 9mg 12%
Manganese 0.17mg 0.397mg 10%
Protein 6.1g 1.53g 9%
Phosphorus 102mg 55mg 7%
Polyunsaturated fat 0.982g 0.076g 6%
Vitamin B5 0.488mg 0.314mg 3%
Vitamin D 0.4µg 0µg 2%
Vitamin D 16IU 0IU 2%
Vitamin E 0.58mg 0.35mg 2%
Magnesium 12mg 21mg 2%
Copper 0.2mg 0.178mg 2%
Choline 6.5mg 16.5mg 2%
Calcium 29mg 17mg 1%
Vitamin K 1.7µg 2.3µg 1%
Zinc 0.38mg 0.24mg 1%
Net carbs 68.1g 23.78g N/A
Sugar 20.24g 0.5g N/A
Tryptophan 0.084mg 0.012mg 0%
Threonine 0.215mg 0.054mg 0%
Isoleucine 0.277mg 0.052mg 0%
Leucine 0.471mg 0.096mg 0%
Lysine 0.308mg 0.059mg 0%
Methionine 0.131mg 0.021mg 0%
Phenylalanine 0.299mg 0.071mg 0%
Valine 0.315mg 0.062mg 0%
Histidine 0.136mg 0.034mg 0%
Omega-3 - EPA 0.011g 0g N/A
Omega-3 - DHA 0.007g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Butter cookie 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
35%
Butter cookie
18%
Yam
Minerals Daily Need Coverage Score
34%
Butter cookie
26%
Yam

Comparison summary

Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 117mg)
Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 19.74g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 273mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 11.014g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 4)
Which food is cheaper?
Butter cookie
Butter cookie is cheaper (difference - $0.2)
Which food is richer in minerals?
Butter cookie
Butter cookie is relatively richer in minerals
Which food is richer in vitamins?
Butter cookie
Butter cookie is relatively richer in vitamins

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. Butter cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174950/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.