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  6. Chocolate brownie vs. Yam

Chocolate brownie vs. Yam — In-Depth Nutrition Comparison

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A recap on the differences between chocolate brownie and yam

  • Chocolate brownie has more copper, selenium, iron, and vitamin A; however, yam is higher in potassium, vitamin C, and vitamin B6.
  • Chocolate brownie covers your daily saturated fat needs 36% more than yam.

Food varieties used in this article are Cookies, brownies, prepared from recipe and Yam, raw.

Infographic

Chocolate brownie 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 38% 17% 16% 69% 129% 26% 57% 45% 77% 63%
Yam
Yam
2
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 +152.4%
Contains more CalciumCalcium +235.3%
Contains more IronIron +240.7%
Contains more CopperCopper +118%
Contains more ZincZinc +304.2%
Contains more PhosphorusPhosphorus +140%
Contains more ManganeseManganese +47.9%
Contains more SeleniumSelenium +1542.9%
Contains more PotassiumPotassium +363.6%
Contains less SodiumSodium -97.4%

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.
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 1% 59% 0% 0% 35% 44% 18% 20% 22% 20% 0% 22% 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 +2414.3%
Contains more Vitamin B1Vitamin B1 +25.9%
Contains more Vitamin B2Vitamin B2 +493.8%
Contains more Vitamin B3Vitamin B3 +77.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +26.1%
Contains more Vitamin CVitamin C +5600%
Contains more Vitamin B6Vitamin B6 +211.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.314mg

All nutrients comparison - raw data values

Nutrient Chocolate brownie Yam DV% diff.
Polyunsaturated fat 9.412g 0.076g 62%
Fats 29.1g 0.17g 45%
Saturated fat 7.319g 0.037g 33%
Monounsaturated fat 10.839g 0.006g 27%
Cholesterol 73mg 0mg 24%
Copper 0.388mg 0.178mg 23%
Selenium 11.5µg 0.7µg 20%
Vitamin C 0.3mg 17.1mg 19%
Potassium 176mg 816mg 19%
Vitamin A 176µg 7µg 19%
Calories 466kcal 118kcal 17%
Iron 1.84mg 0.54mg 16%
Fiber 4.1g 16%
Sodium 343mg 9mg 15%
Vitamin B6 0.094mg 0.293mg 15%
Vitamin B2 0.19mg 0.032mg 12%
Phosphorus 132mg 55mg 11%
Protein 6.2g 1.53g 9%
Magnesium 53mg 21mg 8%
Manganese 0.587mg 0.397mg 8%
Vitamin B12 0.16µg 0µg 7%
Zinc 0.97mg 0.24mg 7%
Carbs 50.2g 27.88g 7%
Calcium 57mg 17mg 4%
Vitamin B3 0.982mg 0.552mg 3%
Choline 16.5mg 3%
Vitamin E 0.35mg 2%
Vitamin K 2.3µg 2%
Folate 29µg 23µg 2%
Vitamin B1 0.141mg 0.112mg 2%
Net carbs 50.2g 23.78g N/A
Sugar 0.5g N/A
Vitamin B5 0.328mg 0.314mg 0%
Tryptophan 0.078mg 0.012mg 0%
Threonine 0.228mg 0.054mg 0%
Isoleucine 0.265mg 0.052mg 0%
Leucine 0.447mg 0.096mg 0%
Lysine 0.283mg 0.059mg 0%
Methionine 0.132mg 0.021mg 0%
Phenylalanine 0.298mg 0.071mg 0%
Valine 0.323mg 0.062mg 0%
Histidine 0.136mg 0.034mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.006g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 29% 50% 13% 2%
Protein: 6.2 g
Fats: 29.1 g
Carbs: 50.2 g
Water: 12.6 g
Other: 1.9 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 +305.2%
Contains more FatsFats +17017.6%
Contains more CarbsCarbs +80.1%
Contains more OtherOther +131.7%
Contains more WaterWater +452.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 39% 34%
Saturated fat: Sat. Fat 7.319 g
Monounsaturated fat: Mono. Fat 10.839 g
Polyunsaturated fat: Poly. Fat 9.412 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 +180550%
Contains more Poly. FatPolyunsaturated fat +12284.2%
Contains less Sat. FatSaturated fat -99.5%

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. Chocolate brownie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174949/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.