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  6. Buttermilk vs. Yam

Buttermilk vs. Yam — In-Depth Nutrition Comparison

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How are buttermilk and yam different?

  • Buttermilk is higher in calcium, vitamin B2, and vitamin B12; however, yam is richer in vitamin B6, potassium, copper, vitamin C, manganese, and fiber.
  • Daily need coverage for vitamin B6 for yam is 20% higher.
  • Yam has less sodium.

Milk, buttermilk, fluid, cultured, lowfat and Yam, raw are the varieties used in this article.

Infographic

Buttermilk 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 7.9% 35% 13% 1.9% 3.7% 11% 38% 25% 0.26% 11%
Yam
Yam
6
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 +582.4%
Contains more ZincZinc +75%
Contains more PhosphorusPhosphorus +61.8%
Contains more SeleniumSelenium +185.7%
Contains more MagnesiumMagnesium +90.9%
Contains more PotassiumPotassium +440.4%
Contains more IronIron +980%
Contains more CopperCopper +1518.2%
Contains less SodiumSodium -95.3%
Contains more ManganeseManganese +19750%

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 3.3% 4.7% 1% 0% 8.5% 36% 1.1% 17% 7.8% 28% 0.25% 3.8% 9.7%
Yam
Yam
8
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 +100%
Contains more Vitamin B2Vitamin B2 +381.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1610%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin B1Vitamin B1 +229.4%
Contains more Vitamin B3Vitamin B3 +851.7%
Contains more Vitamin B5Vitamin B5 +14.2%
Contains more Vitamin B6Vitamin B6 +761.8%
Contains more Vitamin KVitamin K +2200%
Contains more FolateFolate +360%
~equal in Vitamin D ~0µg
~equal in Choline ~16.5mg

All nutrients comparison - raw data values

Nutrient Buttermilk Yam DV% diff.
Vitamin B6 0.034mg 0.293mg 20%
Potassium 151mg 816mg 20%
Copper 0.011mg 0.178mg 19%
Vitamin C 1mg 17.1mg 18%
Manganese 0.002mg 0.397mg 17%
Fiber 0g 4.1g 16%
Calcium 116mg 17mg 10%
Vitamin B2 0.154mg 0.032mg 9%
Vitamin B12 0.22µg 0µg 9%
Carbs 4.79g 27.88g 8%
Sodium 190mg 9mg 8%
Vitamin B1 0.034mg 0.112mg 7%
Iron 0.05mg 0.54mg 6%
Folate 5µg 23µg 5%
Phosphorus 89mg 55mg 5%
Calories 40kcal 118kcal 4%
Protein 3.31g 1.53g 4%
Vitamin B3 0.058mg 0.552mg 3%
Vitamin K 0.1µg 2.3µg 2%
Saturated fat 0.548g 0.037g 2%
Selenium 2µg 0.7µg 2%
Vitamin E 0.05mg 0.35mg 2%
Zinc 0.42mg 0.24mg 2%
Magnesium 11mg 21mg 2%
Cholesterol 4mg 0mg 1%
Vitamin A 14µg 7µg 1%
Fats 0.88g 0.17g 1%
Monounsaturated fat 0.254g 0.006g 1%
Vitamin B5 0.275mg 0.314mg 1%
Net carbs 4.79g 23.78g N/A
Vitamin D 1IU 0IU 0%
Sugar 4.79g 0.5g N/A
Choline 17.7mg 16.5mg 0%
Polyunsaturated fat 0.033g 0.076g 0%
Tryptophan 0.042mg 0.012mg 0%
Threonine 0.141mg 0.054mg 0%
Isoleucine 0.171mg 0.052mg 0%
Leucine 0.313mg 0.096mg 0%
Lysine 0.277mg 0.059mg 0%
Methionine 0.087mg 0.021mg 0%
Phenylalanine 0.171mg 0.071mg 0%
Valine 0.217mg 0.062mg 0%
Histidine 0.1mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90%
Protein: 3.31 g
Fats: 0.88 g
Carbs: 4.79 g
Water: 90.13 g
Other: 0.89 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 +116.3%
Contains more FatsFats +417.6%
Contains more WaterWater +29.5%
Contains more CarbsCarbs +482%
~equal in Other ~0.82g

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 4%
Saturated fat: Sat. Fat 0.548 g
Monounsaturated fat: Mono. Fat 0.254 g
Polyunsaturated fat: Poly. Fat 0.033 g
Yam
Yam
2
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 +4133.3%
Contains less Sat. FatSaturated fat -93.2%
Contains more Poly. FatPolyunsaturated fat +130.3%

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. Buttermilk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170874/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.