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  6. Chocolate cake vs. Yam

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

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

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%

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.