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  6. Mozzarella vs. Yam

Mozzarella vs. Yam — In-Depth Nutrition Comparison

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How are mozzarella and yam different?

  • Mozzarella is richer in calcium, phosphorus, vitamin B12, selenium, zinc, and vitamin B2, while yam is higher in potassium and vitamin C.
  • Mozzarella covers your daily need for calcium, 71% more than yam.
  • Yam is lower in cholesterol.
  • Yam has a higher glycemic index (51) than mozzarella (27).

Cheese, mozzarella, low sodium and Yam, raw types were used in this article.

Infographic

Mozzarella 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 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
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 MagnesiumMagnesium +23.8%
Contains more CalciumCalcium +4200%
Contains more ZincZinc +1204.2%
Contains more PhosphorusPhosphorus +852.7%
Contains more SeleniumSelenium +2142.9%
Contains more PotassiumPotassium +758.9%
Contains more IronIron +116%
Contains more CopperCopper +559.3%
Contains less SodiumSodium -43.8%

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% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
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 +1857.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +962.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +11.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +133.3%
Contains more Vitamin B1Vitamin B1 +460%
Contains more Vitamin B3Vitamin B3 +360%
Contains more Vitamin B6Vitamin B6 +266.3%
Contains more Vitamin KVitamin K +27.8%
Contains more FolateFolate +155.6%

All nutrients comparison - raw data values

Nutrient Mozzarella Yam DV% diff.
Calcium 731mg 17mg 71%
Phosphorus 524mg 55mg 67%
Protein 27.5g 1.53g 52%
Saturated fat 10.867g 0.037g 49%
Vitamin B12 0.92µg 0µg 38%
Selenium 15.7µg 0.7µg 27%
Zinc 3.13mg 0.24mg 26%
Fats 17.1g 0.17g 26%
Vitamin B2 0.34mg 0.032mg 24%
Potassium 95mg 816mg 21%
Vitamin C 0mg 17.1mg 19%
Cholesterol 54mg 0mg 18%
Manganese 0.397mg 17%
Copper 0.027mg 0.178mg 17%
Vitamin B6 0.08mg 0.293mg 16%
Fiber 0g 4.1g 16%
Vitamin A 137µg 7µg 14%
Monounsaturated fat 4.844g 0.006g 12%
Vitamin B1 0.02mg 0.112mg 8%
Calories 280kcal 118kcal 8%
Carbs 3.1g 27.88g 8%
Vitamin B5 0.314mg 6%
Folate 9µg 23µg 4%
Iron 0.25mg 0.54mg 4%
Polyunsaturated fat 0.509g 0.076g 3%
Vitamin B3 0.12mg 0.552mg 3%
Vitamin D 13IU 0IU 2%
Vitamin D 0.3µg 0µg 2%
Magnesium 26mg 21mg 1%
Vitamin E 0.15mg 0.35mg 1%
Net carbs 3.1g 23.78g N/A
Sugar 1.23g 0.5g N/A
Sodium 16mg 9mg 0%
Vitamin K 1.8µg 2.3µg 0%
Choline 18.4mg 16.5mg 0%
Tryptophan 0.012mg 0%
Threonine 0.054mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.059mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.071mg 0%
Valine 0.062mg 0%
Histidine 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 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 +1697.4%
Contains more FatsFats +9958.8%
Contains more OtherOther +192.7%
Contains more CarbsCarbs +799.4%
Contains more WaterWater +39.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 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 +80633.3%
Contains more Poly. FatPolyunsaturated fat +569.7%
Contains less Sat. FatSaturated fat -99.7%

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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.