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Candy bar vs. Yam — In-Depth Nutrition Comparison

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How are candy bar and yam different?

  • Candy bar is richer in vitamin B6, copper, vitamin B3, manganese, phosphorus, zinc, vitamin E, and magnesium, while yam is higher in vitamin C.
  • Candy bar covers your daily need for vitamin B6, 11747% more than yam.
  • Candy bar contains 126 times more saturated fat than yam. Candy bar contains 4.678g of saturated fat, while yam contains 0.037g.

Candies, peanut bar and Yam, raw types were used in this article.

Infographic

Candy bar 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 79% 23% 36% 36% 258% 107% 132% 20% 162% 26%
Yam
Yam
2
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 +423.8%
Contains more CalciumCalcium +358.8%
Contains more IronIron +79.6%
Contains more CopperCopper +334.8%
Contains more ZincZinc +1541.7%
Contains more PhosphorusPhosphorus +460%
Contains more ManganeseManganese +213.1%
Contains more SeleniumSelenium +571.4%
Contains more PotassiumPotassium +100.5%
Contains less SodiumSodium -94.2%

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% 0% 82% 0% 25% 32% 149% 50% 35308% 0% 0% 56% 16%
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 EVitamin E +1071.4%
Contains more Vitamin B2Vitamin B2 +337.5%
Contains more Vitamin B3Vitamin B3 +1335.1%
Contains more Vitamin B5Vitamin B5 +164.3%
Contains more Vitamin B6Vitamin B6 +52118.4%
Contains more FolateFolate +226.1%
Contains more CholineCholine +78.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +12%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 34% 47% 2%
Protein: 15.5 g
Fats: 33.7 g
Carbs: 47.4 g
Water: 1.6 g
Other: 1.8 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 +913.1%
Contains more FatsFats +19723.5%
Contains more CarbsCarbs +70%
Contains more OtherOther +119.5%
Contains more WaterWater +4250%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 33%
Saturated fat: Sat. Fat 4.678 g
Monounsaturated fat: Mono. Fat 16.721 g
Polyunsaturated fat: Poly. Fat 10.65 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 +278583.3%
Contains more Poly. FatPolyunsaturated fat +13913.2%
Contains less Sat. FatSaturated fat -99.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Candy bar Yam DV% diff.
Vitamin B6 153mg 0.293mg 11747%
Polyunsaturated fat 10.65g 0.076g 70%
Copper 0.774mg 0.178mg 66%
Fats 33.7g 0.17g 52%
Vitamin B3 7.922mg 0.552mg 46%
Monounsaturated fat 16.721g 0.006g 42%
Manganese 1.243mg 0.397mg 37%
Phosphorus 308mg 55mg 36%
Zinc 3.94mg 0.24mg 34%
Protein 15.5g 1.53g 28%
Vitamin E 4.1mg 0.35mg 25%
Magnesium 110mg 21mg 21%
Saturated fat 4.678g 0.037g 21%
Calories 522kcal 118kcal 20%
Vitamin C 0mg 17.1mg 19%
Folate 75µg 23µg 13%
Potassium 407mg 816mg 12%
Vitamin B5 0.83mg 0.314mg 10%
Vitamin B2 0.14mg 0.032mg 8%
Selenium 4.7µg 0.7µg 7%
Carbs 47.4g 27.88g 7%
Sodium 156mg 9mg 6%
Calcium 78mg 17mg 6%
Iron 0.97mg 0.54mg 5%
Choline 29.4mg 16.5mg 2%
Vitamin K 0µg 2.3µg 2%
Vitamin B1 0.1mg 0.112mg 1%
Vitamin A 0µg 7µg 1%
Net carbs 43.3g 23.78g N/A
Sugar 42.22g 0.5g N/A
Fiber 4.1g 4.1g 0%
Tryptophan 0.149mg 0.012mg 0%
Threonine 0.52mg 0.054mg 0%
Isoleucine 0.534mg 0.052mg 0%
Leucine 0.986mg 0.096mg 0%
Lysine 0.545mg 0.059mg 0%
Methionine 0.185mg 0.021mg 0%
Phenylalanine 0.787mg 0.071mg 0%
Valine 0.638mg 0.062mg 0%
Histidine 0.385mg 0.034mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Candy bar Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
2748%
Candy bar
18%
Yam
Minerals Daily Need Coverage Score
88%
Candy bar
26%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 41.72g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 147mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 4.641g)
Which food is cheaper?
Candy bar
Candy bar is cheaper (difference - $0.2)
Which food is richer in minerals?
Candy bar
Candy bar is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (51)
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. Candy bar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169585/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.