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  6. Cottage cheese vs. Yam

Cottage cheese vs. Yam — In-Depth Nutrition Comparison

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Summary of differences between cottage cheese and yam

  • Cottage cheese has more vitamin B12, selenium, and phosphorus, while yam has more potassium, vitamin B6, vitamin C, manganese, copper, and fiber.
  • Yam covers your daily need for potassium, 21% more than cottage cheese.
  • The amount of sodium in yam is lower.
  • Cottage cheese has a lower glycemic index. The glycemic index of cottage cheese is 10, while the glycemic index of yam is 51.

These are the specific foods used in this comparison Cheese, cottage, creamed, large or small curd and Yam, raw.

Infographic

Cottage 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 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
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 +388.2%
Contains more ZincZinc +66.7%
Contains more PhosphorusPhosphorus +189.1%
Contains more SeleniumSelenium +1285.7%
Contains more MagnesiumMagnesium +162.5%
Contains more PotassiumPotassium +684.6%
Contains more IronIron +671.4%
Contains more CopperCopper +513.8%
Contains less SodiumSodium -97.5%
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 0% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
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 AVitamin A +428.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +409.4%
Contains more Vitamin B5Vitamin B5 +77.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +11.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +337.5%
Contains more Vitamin B1Vitamin B1 +314.8%
Contains more Vitamin B3Vitamin B3 +457.6%
Contains more Vitamin B6Vitamin B6 +537%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +91.7%

All nutrients comparison - raw data values

Nutrient Cottage cheese Yam DV% diff.
Potassium 104mg 816mg 21%
Protein 11.12g 1.53g 19%
Vitamin C 0mg 17.1mg 19%
Vitamin B6 0.046mg 0.293mg 19%
Vitamin B12 0.43µg 0µg 18%
Manganese 0.002mg 0.397mg 17%
Copper 0.029mg 0.178mg 17%
Selenium 9.7µg 0.7µg 16%
Fiber 0g 4.1g 16%
Sodium 364mg 9mg 15%
Phosphorus 159mg 55mg 15%
Vitamin B2 0.163mg 0.032mg 10%
Carbs 3.38g 27.88g 8%
Saturated fat 1.718g 0.037g 8%
Calcium 83mg 17mg 7%
Vitamin B1 0.027mg 0.112mg 7%
Iron 0.07mg 0.54mg 6%
Cholesterol 17mg 0mg 6%
Fats 4.3g 0.17g 6%
Vitamin B5 0.557mg 0.314mg 5%
Magnesium 8mg 21mg 3%
Folate 12µg 23µg 3%
Vitamin B3 0.099mg 0.552mg 3%
Vitamin A 37µg 7µg 3%
Vitamin E 0.08mg 0.35mg 2%
Monounsaturated fat 0.778g 0.006g 2%
Vitamin K 0µg 2.3µg 2%
Calories 98kcal 118kcal 1%
Vitamin D 0.1µg 0µg 1%
Zinc 0.4mg 0.24mg 1%
Net carbs 3.38g 23.78g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.67g 0.5g N/A
Choline 18.4mg 16.5mg 0%
Polyunsaturated fat 0.123g 0.076g 0%
Tryptophan 0.147mg 0.012mg 0%
Threonine 0.5mg 0.054mg 0%
Isoleucine 0.591mg 0.052mg 0%
Leucine 1.116mg 0.096mg 0%
Lysine 0.934mg 0.059mg 0%
Methionine 0.269mg 0.021mg 0%
Phenylalanine 0.577mg 0.071mg 0%
Valine 0.748mg 0.062mg 0%
Histidine 0.326mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 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 +626.8%
Contains more FatsFats +2429.4%
Contains more WaterWater +14.6%
Contains more OtherOther +72%
Contains more CarbsCarbs +724.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 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 +12866.7%
Contains more Poly. FatPolyunsaturated fat +61.8%
Contains less Sat. FatSaturated fat -97.8%

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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.