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  6. Blue cheese vs. Yam

Blue cheese vs. Yam — In-Depth Nutrition Comparison

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A recap on differences between blue cheese and yam

  • Yam has less calcium, vitamin B12, phosphorus, vitamin B5, vitamin B2, selenium, and zinc.
  • Blue cheese covers your daily saturated fat needs 93% more than yam.
  • Yam has less cholesterol.

Food varieties used in this article are Cheese, blue and Yam, raw.

Infographic

Blue cheese 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 16% 158% 23% 12% 13% 73% 166% 149% 1.2% 79%
Yam
Yam
5
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 +3005.9%
Contains more ZincZinc +1008.3%
Contains more PhosphorusPhosphorus +603.6%
Contains more SeleniumSelenium +1971.4%
Contains more PotassiumPotassium +218.8%
Contains more IronIron +74.2%
Contains more CopperCopper +345%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +4311.1%
~equal in Magnesium ~21mg

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% 66% 5% 7.5% 7.3% 88% 19% 104% 38% 153% 6% 27% 8.4%
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 +2728.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1093.8%
Contains more Vitamin B3Vitamin B3 +84.1%
Contains more Vitamin B5Vitamin B5 +450.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +56.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +40%
Contains more Vitamin B1Vitamin B1 +286.2%
Contains more Vitamin B6Vitamin B6 +76.5%
~equal in Vitamin K ~2.3µg
~equal in Choline ~16.5mg

All nutrients comparison - raw data values

Nutrient Blue cheese Yam DV% diff.
Saturated fat 18.669g 0.037g 85%
Calcium 528mg 17mg 51%
Vitamin B12 1.22µg 0µg 51%
Sodium 1146mg 9mg 49%
Phosphorus 387mg 55mg 47%
Fats 28.74g 0.17g 44%
Protein 21.4g 1.53g 40%
Vitamin B5 1.729mg 0.314mg 28%
Vitamin B2 0.382mg 0.032mg 27%
Selenium 14.5µg 0.7µg 25%
Cholesterol 75mg 0mg 25%
Zinc 2.66mg 0.24mg 22%
Vitamin A 198µg 7µg 21%
Monounsaturated fat 7.778g 0.006g 19%
Vitamin C 0mg 17.1mg 19%
Manganese 0.009mg 0.397mg 17%
Potassium 256mg 816mg 16%
Fiber 0g 4.1g 16%
Copper 0.04mg 0.178mg 15%
Calories 353kcal 118kcal 12%
Vitamin B6 0.166mg 0.293mg 10%
Carbs 2.34g 27.88g 9%
Vitamin B1 0.029mg 0.112mg 7%
Polyunsaturated fat 0.8g 0.076g 5%
Folate 36µg 23µg 3%
Vitamin D 21IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Vitamin B3 1.016mg 0.552mg 3%
Iron 0.31mg 0.54mg 3%
Vitamin E 0.25mg 0.35mg 1%
Net carbs 2.34g 23.78g N/A
Magnesium 23mg 21mg 0%
Sugar 0.5g 0.5g N/A
Vitamin K 2.4µg 2.3µg 0%
Choline 15.4mg 16.5mg 0%
Tryptophan 0.312mg 0.012mg 0%
Threonine 0.785mg 0.054mg 0%
Isoleucine 1.124mg 0.052mg 0%
Leucine 1.919mg 0.096mg 0%
Lysine 1.852mg 0.059mg 0%
Methionine 0.584mg 0.021mg 0%
Phenylalanine 1.087mg 0.071mg 0%
Valine 1.556mg 0.062mg 0%
Histidine 0.758mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 29% 2% 42% 5%
Protein: 21.4 g
Fats: 28.74 g
Carbs: 2.34 g
Water: 42.41 g
Other: 5.11 g
Yam
Yam
2
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 +1298.7%
Contains more FatsFats +16805.9%
Contains more OtherOther +523.2%
Contains more CarbsCarbs +1091.5%
Contains more WaterWater +64.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
69% 29% 3%
Saturated fat: Sat. Fat 18.669 g
Monounsaturated fat: Mono. Fat 7.778 g
Polyunsaturated fat: Poly. Fat 0.8 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 +129533.3%
Contains more Poly. FatPolyunsaturated fat +952.6%
Contains less Sat. FatSaturated fat -99.8%

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. Blue cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/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.