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  6. Cheese vs. Yam

Cheese vs. Yam — In-Depth Nutrition Comparison

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Significant differences between cheese and yam

  • The amount of calcium, phosphorus, selenium, vitamin B12, zinc, vitamin B2, and vitamin A in cheese is higher than in yam.
  • Cheese covers your daily saturated fat needs 94% more than yam.
  • Yam contains less cholesterol.
  • Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of cheese is 0.

Specific food types used in this comparison are Cheese, cheddar and Yam, raw.

Infographic

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.
Cheese
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 +28.6%
Contains more CalciumCalcium +4076.5%
Contains more ZincZinc +1416.7%
Contains more PhosphorusPhosphorus +727.3%
Contains more SeleniumSelenium +3971.4%
Contains more PotassiumPotassium +973.7%
Contains more IronIron +285.7%
Contains more CopperCopper +493.3%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +1370.4%

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.
Cheese
Cheese
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Yam
Yam
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 57% 0% 2.3% 7% 28% 7.4% 10% 19% 68% 0% 5.8% 17%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +4614.3%
Contains more Vitamin EVitamin E +102.9%
Contains more Vitamin B2Vitamin B2 +1237.5%
Contains more Vitamin B5Vitamin B5 +30.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +17.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +286.2%
Contains more Vitamin B3Vitamin B3 +835.6%
Contains more Vitamin B6Vitamin B6 +343.9%
~equal in Vitamin K ~2.3µg

All nutrients comparison - raw data values

Nutrient Cheese Yam DV% diff.
Saturated fat 18.867g 0.037g 86%
Calcium 710mg 17mg 69%
Phosphorus 455mg 55mg 57%
Fats 33.31g 0.17g 51%
Selenium 28.5µg 0.7µg 51%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 1.53g 43%
Vitamin A 330µg 7µg 36%
Cholesterol 99mg 0mg 33%
Zinc 3.64mg 0.24mg 31%
Vitamin B2 0.428mg 0.032mg 30%
Sodium 653mg 9mg 28%
Monounsaturated fat 9.246g 0.006g 23%
Potassium 76mg 816mg 22%
Vitamin C 0mg 17.1mg 19%
Vitamin B6 0.066mg 0.293mg 17%
Fiber 0g 4.1g 16%
Copper 0.03mg 0.178mg 16%
Manganese 0.027mg 0.397mg 16%
Calories 404kcal 118kcal 14%
Polyunsaturated fat 1.421g 0.076g 9%
Carbs 3.09g 27.88g 8%
Vitamin B1 0.029mg 0.112mg 7%
Iron 0.14mg 0.54mg 5%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B3 0.059mg 0.552mg 3%
Vitamin E 0.71mg 0.35mg 2%
Vitamin B5 0.41mg 0.314mg 2%
Magnesium 27mg 21mg 1%
Folate 27µg 23µg 1%
Protein per 100 calories 5.7g 1.3g N/A
Calories per 10 g protein 177kcal 771kcal N/A
Weight per 100 calories 25g 85g N/A
Unsaturated / Saturated Fat ratio 0.57 2.2 N/A
Net carbs 3.09g 23.78g N/A
Sugar 0.48g 0.5g N/A
Vitamin K 2.4µg 2.3µg 0%
Trans fat 0.917g 0g N/A
Choline 16.5mg 16.5mg 0%
Tryptophan 0.547mg 0.012mg 0%
Threonine 1.044mg 0.054mg 0%
Isoleucine 1.206mg 0.052mg 0%
Leucine 1.939mg 0.096mg 0%
Lysine 1.025mg 0.059mg 0%
Methionine 0.547mg 0.021mg 0%
Phenylalanine 1.074mg 0.071mg 0%
Valine 1.404mg 0.062mg 0%
Histidine 0.547mg 0.034mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 +1394.8%
Contains more FatsFats +19494.1%
Contains more OtherOther +352.4%
Contains more CarbsCarbs +802.3%
Contains more WaterWater +88%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +154000%
Contains more Poly. FatPolyunsaturated fat +1769.7%
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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.