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  6. Chinese cuisine vs. Yam

Chinese cuisine vs. Yam — In-Depth Nutrition Comparison

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The main differences between chinese cuisine and yam

  • Chinese cuisine has more vitamin K, vitamin A, vitamin B12, zinc, and selenium; however, yam has more potassium, copper, manganese, and fiber.
  • Daily need coverage for vitamin K for chinese cuisine is 41% higher.
  • Yam is lower in sodium.

Food types used in this article are Restaurant, Chinese, beef, and vegetables and Yam, raw.

Infographic

Chinese cuisine 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 11% 6.6% 18% 42% 16% 41% 33% 53% 19% 37%
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 CalciumCalcium +29.4%
Contains more IronIron +105.6%
Contains more ZincZinc +525%
Contains more PhosphorusPhosphorus +38.2%
Contains more SeleniumSelenium +857.1%
Contains more MagnesiumMagnesium +40%
Contains more PotassiumPotassium +300%
Contains more CopperCopper +263.3%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +170.1%

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 39% 21% 16% 1.5% 8.3% 13% 25% 27% 37% 60% 128% 34% 19%
Yam
Yam
3
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 +800%
Contains more Vitamin EVitamin E +134.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +71.9%
Contains more Vitamin B3Vitamin B3 +139.1%
Contains more Vitamin B5Vitamin B5 +41.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2130.4%
Contains more FolateFolate +95.7%
Contains more CholineCholine +109.1%
Contains more Vitamin CVitamin C +47.4%
Contains more Vitamin B1Vitamin B1 +239.4%
Contains more Vitamin B6Vitamin B6 +82%

All nutrients comparison - raw data values

Nutrient Chinese cuisine Yam DV% diff.
Vitamin K 51.3µg 2.3µg 41%
Vitamin B12 0.48µg 0µg 20%
Potassium 204mg 816mg 18%
Sodium 409mg 9mg 17%
Copper 0.049mg 0.178mg 14%
Polyunsaturated fat 2.13g 0.076g 14%
Protein 7.08g 1.53g 11%
Selenium 6.7µg 0.7µg 11%
Manganese 0.147mg 0.397mg 11%
Zinc 1.5mg 0.24mg 11%
Fiber 1.5g 4.1g 10%
Vitamin B6 0.161mg 0.293mg 10%
Fats 5.3g 0.17g 8%
Iron 1.11mg 0.54mg 7%
Carbs 7.29g 27.88g 7%
Vitamin B1 0.033mg 0.112mg 7%
Vitamin C 11.6mg 17.1mg 6%
Folate 45µg 23µg 6%
Vitamin A 63µg 7µg 6%
Vitamin B3 1.32mg 0.552mg 5%
Cholesterol 14mg 0mg 5%
Saturated fat 0.978g 0.037g 4%
Choline 34.5mg 16.5mg 3%
Vitamin E 0.82mg 0.35mg 3%
Phosphorus 76mg 55mg 3%
Monounsaturated fat 1.217g 0.006g 3%
Vitamin B5 0.443mg 0.314mg 3%
Vitamin B2 0.055mg 0.032mg 2%
Fructose 0.55g 1%
Calories 105kcal 118kcal 1%
Vitamin D 0.1µg 0µg 1%
Calcium 22mg 17mg 1%
Magnesium 15mg 21mg 1%
Starch 1.82g 1%
Net carbs 5.79g 23.78g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.41g 0.5g N/A
Trans fat 0.058g 0g N/A
Tryptophan 0.083mg 0.012mg 0%
Threonine 0.313mg 0.054mg 0%
Isoleucine 0.314mg 0.052mg 0%
Leucine 0.525mg 0.096mg 0%
Lysine 0.552mg 0.059mg 0%
Methionine 0.158mg 0.021mg 0%
Phenylalanine 0.317mg 0.071mg 0%
Valine 0.327mg 0.062mg 0%
Histidine 0.207mg 0.034mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.264g N/A
Omega-3 - DPA 0.005g 0g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.004g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.803g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 5% 7% 79%
Protein: 7.08 g
Fats: 5.3 g
Carbs: 7.29 g
Water: 78.82 g
Other: 1.51 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 +362.7%
Contains more FatsFats +3017.6%
Contains more WaterWater +13.2%
Contains more OtherOther +84.1%
Contains more CarbsCarbs +282.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 28% 49%
Saturated fat: Sat. Fat 0.978 g
Monounsaturated fat: Mono. Fat 1.217 g
Polyunsaturated fat: Poly. Fat 2.13 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 +20183.3%
Contains more Poly. FatPolyunsaturated fat +2702.6%
Contains less Sat. FatSaturated fat -96.2%

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. Chinese cuisine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168072/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.