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  6. Cheese sandwich vs. Yam

Cheese sandwich vs. Yam — In-Depth Nutrition Comparison

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The main differences between cheese sandwich and yam

  • Cheese sandwich has more phosphorus, selenium, vitamin B2, manganese, iron, vitamin B1, and calcium; however, yam has more vitamin C.
  • Daily need coverage for phosphorus for cheese sandwich is 47% higher.
  • Yam has 112 times less saturated fat than cheese sandwich. Cheese sandwich has 4.129g of saturated fat, while yam has 0.037g.

Food types used in this article are Crackers, wheat, sandwich, with cheese filling and Yam, raw.

Infographic

Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Yam
Yam
3
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 +157.1%
Contains more CalciumCalcium +1100%
Contains more IronIron +385.2%
Contains more ZincZinc +262.5%
Contains more PhosphorusPhosphorus +594.5%
Contains more ManganeseManganese +172.8%
Contains more SeleniumSelenium +3371.4%
Contains more PotassiumPotassium +166.7%
Contains more CopperCopper +11.3%
Contains less SodiumSodium -98.9%

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
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 +200%
Contains more Vitamin B1Vitamin B1 +219.6%
Contains more Vitamin B2Vitamin B2 +1234.4%
Contains more Vitamin B3Vitamin B3 +477%
Contains more Vitamin B5Vitamin B5 +98.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +178.3%
Contains more Vitamin CVitamin C +1040%
Contains more Vitamin B6Vitamin B6 +12.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Yam DV% diff.
Polyunsaturated fat 9.166g 0.076g 61%
Phosphorus 382mg 55mg 47%
Selenium 24.3µg 0.7µg 43%
Fats 25g 0.17g 38%
Sodium 839mg 9mg 36%
Vitamin B2 0.427mg 0.032mg 30%
Manganese 1.083mg 0.397mg 30%
Monounsaturated fat 10.351g 0.006g 26%
Iron 2.62mg 0.54mg 26%
Vitamin B1 0.358mg 0.112mg 21%
Saturated fat 4.129g 0.037g 19%
Calories 497kcal 118kcal 19%
Calcium 204mg 17mg 19%
Vitamin C 1.5mg 17.1mg 17%
Protein 9.8g 1.53g 17%
Vitamin B3 3.185mg 0.552mg 16%
Potassium 306mg 816mg 15%
Carbs 58.2g 27.88g 10%
Folate 64µg 23µg 10%
Magnesium 54mg 21mg 8%
Zinc 0.87mg 0.24mg 6%
Vitamin B5 0.622mg 0.314mg 6%
Vitamin B12 0.12µg 0µg 5%
Fiber 3.1g 4.1g 4%
Choline 16.5mg 3%
Copper 0.16mg 0.178mg 2%
Vitamin K 2.3µg 2%
Vitamin B6 0.261mg 0.293mg 2%
Cholesterol 7mg 0mg 2%
Vitamin E 0.35mg 2%
Vitamin A 21µg 7µg 2%
Net carbs 55.1g 23.78g N/A
Sugar 0.5g N/A
Tryptophan 0.13mg 0.012mg 0%
Threonine 0.298mg 0.054mg 0%
Isoleucine 0.383mg 0.052mg 0%
Leucine 0.698mg 0.096mg 0%
Lysine 0.344mg 0.059mg 0%
Methionine 0.167mg 0.021mg 0%
Phenylalanine 0.472mg 0.071mg 0%
Valine 0.438mg 0.062mg 0%
Histidine 0.219mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 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 +540.5%
Contains more FatsFats +14605.9%
Contains more CarbsCarbs +108.8%
Contains more OtherOther +363.4%
Contains more WaterWater +2075%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 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 +172416.7%
Contains more Poly. FatPolyunsaturated fat +11960.5%
Contains less Sat. FatSaturated fat -99.1%

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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.