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Chocolate cake vs. Yam — In-Depth Nutrition Comparison

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Important differences between chocolate cake and yam

  • Chocolate cake has more selenium, choline, vitamin B2, and iron; however, yam is richer in potassium, vitamin B6, and vitamin C.
  • Chocolate cake's daily need coverage for saturated fat is 27% more.

The food varieties used in the comparison are Cake, chocolate, prepared from recipe without frosting and Yam, raw.

Infographic

Chocolate cake 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 23% 18% 12% 60% 69% 19% 45% 41% 37% 65%
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 +52.4%
Contains more CalciumCalcium +252.9%
Contains more IronIron +198.1%
Contains more CopperCopper +16.3%
Contains more ZincZinc +187.5%
Contains more PhosphorusPhosphorus +92.7%
Contains more SeleniumSelenium +1600%
Contains more PotassiumPotassium +482.9%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +41.8%

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 0.67% 0% 0% 0% 35% 49% 21% 18% 9.5% 20% 0% 20% 70%
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 B1Vitamin B1 +25.9%
Contains more Vitamin B2Vitamin B2 +565.6%
Contains more Vitamin B3Vitamin B3 +106%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +17.4%
Contains more CholineCholine +678.2%
Contains more Vitamin CVitamin C +8450%
Contains more Vitamin B6Vitamin B6 +614.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.314mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 15% 53% 24% 2%
Protein: 5.3 g
Fats: 15.1 g
Carbs: 53.4 g
Water: 24.4 g
Other: 1.8 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 +246.4%
Contains more FatsFats +8782.4%
Contains more CarbsCarbs +91.5%
Contains more OtherOther +119.5%
Contains more WaterWater +185.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 42% 19%
Saturated fat: Sat. Fat 5.43 g
Monounsaturated fat: Mono. Fat 6.039 g
Polyunsaturated fat: Poly. Fat 2.761 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 +100550%
Contains more Poly. FatPolyunsaturated fat +3532.9%
Contains less Sat. FatSaturated fat -99.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chocolate cake Yam
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chocolate cake Yam DV% diff.
Saturated fat 5.43g 0.037g 25%
Fats 15.1g 0.17g 23%
Selenium 11.9µg 0.7µg 20%
Choline 128.4mg 16.5mg 20%
Potassium 140mg 816mg 20%
Vitamin B6 0.041mg 0.293mg 19%
Vitamin C 0.2mg 17.1mg 19%
Cholesterol 58mg 0mg 19%
Polyunsaturated fat 2.761g 0.076g 18%
Monounsaturated fat 6.039g 0.006g 15%
Vitamin B2 0.213mg 0.032mg 14%
Sodium 315mg 9mg 13%
Calories 371kcal 118kcal 13%
Iron 1.61mg 0.54mg 13%
Fiber 1.6g 4.1g 10%
Carbs 53.4g 27.88g 9%
Protein 5.3g 1.53g 8%
Vitamin B12 0.16µg 0µg 7%
Phosphorus 106mg 55mg 7%
Manganese 0.28mg 0.397mg 5%
Zinc 0.69mg 0.24mg 4%
Calcium 60mg 17mg 4%
Vitamin B3 1.137mg 0.552mg 4%
Magnesium 32mg 21mg 3%
Copper 0.207mg 0.178mg 3%
Vitamin K 2.3µg 2%
Vitamin B1 0.141mg 0.112mg 2%
Vitamin E 0.35mg 2%
Folate 27µg 23µg 1%
Vitamin A 7µg 1%
Net carbs 51.8g 23.78g N/A
Sugar 0.5g N/A
Vitamin B5 0.304mg 0.314mg 0%
Tryptophan 0.068mg 0.012mg 0%
Threonine 0.202mg 0.054mg 0%
Isoleucine 0.24mg 0.052mg 0%
Leucine 0.407mg 0.096mg 0%
Lysine 0.268mg 0.059mg 0%
Methionine 0.116mg 0.021mg 0%
Phenylalanine 0.265mg 0.071mg 0%
Valine 0.283mg 0.062mg 0%
Histidine 0.12mg 0.034mg 0%
Omega-3 - DHA 0.005g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chocolate cake Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
19%
Chocolate cake
18%
Yam
Minerals Daily Need Coverage Score
39%
Chocolate cake
26%
Yam

Comparison summary

Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 58mg)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 306mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 5.393g)
Which food is lower in Sugar?
Chocolate cake
Chocolate cake is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Chocolate cake
Chocolate cake is lower in glycemic index (difference - 10)
Which food is cheaper?
Chocolate cake
Chocolate cake is cheaper (difference - $0.2)
Which food is richer in minerals?
Chocolate cake
Chocolate cake is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 cake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172697/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.