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  6. Romano cheese vs. Yam

Romano cheese vs. Yam — In-Depth Nutrition Comparison

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How are romano cheese and yam different?

  • Romano cheese is higher in calcium, phosphorus, vitamin B12, vitamin B2, selenium, and zinc; however, yam is richer in potassium.
  • Daily need coverage for calcium for romano cheese is 105% higher.
  • Yam has less cholesterol.
  • Romano cheese has a lower glycemic index (27) than yam (51).

Cheese, romano and Yam, raw are the varieties used in this article.

Infographic

Romano 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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Yam
Yam
4
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 +95.2%
Contains more CalciumCalcium +6158.8%
Contains more IronIron +42.6%
Contains more ZincZinc +975%
Contains more PhosphorusPhosphorus +1281.8%
Contains more SeleniumSelenium +1971.4%
Contains more PotassiumPotassium +848.8%
Contains more CopperCopper +493.3%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +1885%

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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Yam
Yam
6
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 +1271.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1056.3%
Contains more Vitamin B5Vitamin B5 +35%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +52.2%
Contains more Vitamin B1Vitamin B1 +202.7%
Contains more Vitamin B3Vitamin B3 +616.9%
Contains more Vitamin B6Vitamin B6 +244.7%
Contains more FolateFolate +228.6%
~equal in Vitamin K ~2.3µg
~equal in Choline ~16.5mg

All nutrients comparison - raw data values

Nutrient Romano cheese Yam DV% diff.
Calcium 1064mg 17mg 105%
Phosphorus 760mg 55mg 101%
Saturated fat 17.115g 0.037g 78%
Sodium 1433mg 9mg 62%
Protein 31.8g 1.53g 61%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 0.17g 41%
Cholesterol 104mg 0mg 35%
Vitamin B2 0.37mg 0.032mg 26%
Selenium 14.5µg 0.7µg 25%
Potassium 86mg 816mg 21%
Zinc 2.58mg 0.24mg 21%
Monounsaturated fat 7.838g 0.006g 20%
Vitamin C 0mg 17.1mg 19%
Vitamin B6 0.085mg 0.293mg 16%
Manganese 0.02mg 0.397mg 16%
Fiber 0g 4.1g 16%
Copper 0.03mg 0.178mg 16%
Calories 387kcal 118kcal 13%
Vitamin A 96µg 7µg 10%
Carbs 3.63g 27.88g 8%
Vitamin B1 0.037mg 0.112mg 6%
Magnesium 41mg 21mg 5%
Folate 7µg 23µg 4%
Polyunsaturated fat 0.593g 0.076g 3%
Iron 0.77mg 0.54mg 3%
Vitamin B3 0.077mg 0.552mg 3%
Vitamin D 20IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Vitamin B5 0.424mg 0.314mg 2%
Vitamin E 0.23mg 0.35mg 1%
Net carbs 3.63g 23.78g N/A
Sugar 0.73g 0.5g N/A
Vitamin K 2.2µg 2.3µg 0%
Choline 15.4mg 16.5mg 0%
Tryptophan 0.429mg 0.012mg 0%
Threonine 1.171mg 0.054mg 0%
Isoleucine 1.685mg 0.052mg 0%
Leucine 3.071mg 0.096mg 0%
Lysine 2.941mg 0.059mg 0%
Methionine 0.852mg 0.021mg 0%
Phenylalanine 1.71mg 0.071mg 0%
Valine 2.183mg 0.062mg 0%
Histidine 1.231mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 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 +1978.4%
Contains more FatsFats +15747.1%
Contains more OtherOther +719.5%
Contains more CarbsCarbs +668%
Contains more WaterWater +125.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 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 +130533.3%
Contains more Poly. FatPolyunsaturated fat +680.3%
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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.