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  6. Cream cheese vs. Yam

Cream cheese vs. Yam — In-Depth Nutrition Comparison

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How are cream cheese and yam different?

  • Cream cheese is richer in vitamin A and vitamin B2, while yam is higher in potassium, vitamin C, vitamin B6, copper, manganese, and fiber.
  • Cream cheese covers your daily need for saturated fat, 101% more than yam.
  • Yam has a higher glycemic index (51) than cream cheese (0).

Cheese, cream and Yam, raw types were used in this article.

Infographic

Cream 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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
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 +470.6%
Contains more ZincZinc +108.3%
Contains more PhosphorusPhosphorus +94.5%
Contains more SeleniumSelenium +1128.6%
Contains more MagnesiumMagnesium +133.3%
Contains more PotassiumPotassium +518.2%
Contains more IronIron +390.9%
Contains more CopperCopper +888.9%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +3509.1%

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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Yam
Yam
5
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 +4300%
Contains more Vitamin EVitamin E +145.7%
Contains more Vitamin B2Vitamin B2 +618.8%
Contains more Vitamin B5Vitamin B5 +64.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +64.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +387%
Contains more Vitamin B3Vitamin B3 +506.6%
Contains more Vitamin B6Vitamin B6 +423.2%
Contains more FolateFolate +155.6%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~2.3µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 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 +302%
Contains more FatsFats +20158.8%
Contains more OtherOther +54.9%
Contains more CarbsCarbs +405.1%
Contains more WaterWater +32.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 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 +148350%
Contains more Poly. FatPolyunsaturated fat +1851.3%
Contains less Sat. FatSaturated fat -99.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cream cheese Yam DV% diff.
Saturated fat 20.213g 0.037g 92%
Fats 34.44g 0.17g 53%
Cholesterol 101mg 0mg 34%
Vitamin A 308µg 7µg 33%
Monounsaturated fat 8.907g 0.006g 22%
Potassium 132mg 816mg 20%
Vitamin C 0mg 17.1mg 19%
Vitamin B6 0.056mg 0.293mg 18%
Copper 0.018mg 0.178mg 18%
Manganese 0.011mg 0.397mg 17%
Fiber 0g 4.1g 16%
Vitamin B2 0.23mg 0.032mg 15%
Selenium 8.6µg 0.7µg 14%
Sodium 314mg 9mg 13%
Calories 350kcal 118kcal 12%
Protein 6.15g 1.53g 9%
Vitamin B12 0.22µg 0µg 9%
Polyunsaturated fat 1.483g 0.076g 9%
Calcium 97mg 17mg 8%
Phosphorus 107mg 55mg 7%
Carbs 5.52g 27.88g 7%
Vitamin B1 0.023mg 0.112mg 7%
Iron 0.11mg 0.54mg 5%
Folate 9µg 23µg 4%
Vitamin B5 0.517mg 0.314mg 4%
Vitamin B3 0.091mg 0.552mg 3%
Vitamin E 0.86mg 0.35mg 3%
Magnesium 9mg 21mg 3%
Zinc 0.5mg 0.24mg 2%
Choline 27.2mg 16.5mg 2%
Net carbs 5.52g 23.78g N/A
Sugar 3.76g 0.5g N/A
Starch 0.35g 0%
Vitamin K 2.1µg 2.3µg 0%
Tryptophan 0.069mg 0.012mg 0%
Threonine 0.233mg 0.054mg 0%
Isoleucine 0.324mg 0.052mg 0%
Leucine 0.657mg 0.096mg 0%
Lysine 0.567mg 0.059mg 0%
Methionine 0.191mg 0.021mg 0%
Phenylalanine 0.291mg 0.071mg 0%
Valine 0.395mg 0.062mg 0%
Histidine 0.175mg 0.034mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.02g 0g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cream cheese 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
21%
Cream cheese
18%
Yam
Minerals Daily Need Coverage Score
21%
Cream cheese
26%
Yam

Comparison summary

Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 101mg)
Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 3.26g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 305mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 20.176g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $2.8)
Which food is lower in glycemic index?
Cream cheese
Cream cheese is lower in glycemic index (difference - 51)
Which food is richer in minerals?
?
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.
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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.