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  6. Chocolate chip cookie vs. Yam

Chocolate chip cookie vs. Yam — In-Depth Nutrition Comparison

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How are chocolate chip cookie and yam different?

  • Chocolate chip cookie is higher in iron, copper, selenium, and manganese; however, yam is richer in vitamin C, potassium, and vitamin B6.
  • Daily need coverage for saturated fat for chocolate chip cookie is 70% higher.

Cookies, chocolate chip, prepared from recipe, made with butter and Yam, raw are the varieties used in this article.

Infographic

Chocolate chip cookie 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 39% 11% 20% 93% 129% 26% 43% 44% 86% 61%
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 +161.9%
Contains more CalciumCalcium +123.5%
Contains more IronIron +359.3%
Contains more CopperCopper +116.9%
Contains more ZincZinc +291.7%
Contains more PhosphorusPhosphorus +81.8%
Contains more ManganeseManganese +67%
Contains more SeleniumSelenium +1500%
Contains more PotassiumPotassium +269.2%
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 0.67% 46% 0% 0% 46% 41% 26% 16% 19% 10% 0% 25% 0%
Yam
Yam
6
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 +1885.7%
Contains more Vitamin B1Vitamin B1 +64.3%
Contains more Vitamin B2Vitamin B2 +453.1%
Contains more Vitamin B3Vitamin B3 +147.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +43.5%
Contains more Vitamin CVitamin C +8450%
Contains more Vitamin B5Vitamin B5 +21.2%
Contains more Vitamin B6Vitamin B6 +248.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chocolate chip cookie Yam DV% diff.
Saturated fat 14.071g 0.037g 64%
Fats 28.4g 0.17g 43%
Polyunsaturated fat 4.541g 0.076g 30%
Iron 2.48mg 0.54mg 24%
Copper 0.386mg 0.178mg 23%
Cholesterol 70mg 0mg 23%
Monounsaturated fat 8.241g 0.006g 21%
Selenium 11.2µg 0.7µg 19%
Calories 488kcal 118kcal 19%
Vitamin C 0.2mg 17.1mg 19%
Potassium 221mg 816mg 18%
Fiber 4.1g 16%
Vitamin B6 0.084mg 0.293mg 16%
Vitamin A 139µg 7µg 15%
Sodium 341mg 9mg 14%
Manganese 0.663mg 0.397mg 12%
Vitamin B2 0.177mg 0.032mg 11%
Carbs 58.2g 27.88g 10%
Magnesium 55mg 21mg 8%
Protein 5.7g 1.53g 8%
Vitamin B1 0.184mg 0.112mg 6%
Zinc 0.94mg 0.24mg 6%
Phosphorus 100mg 55mg 6%
Vitamin B3 1.365mg 0.552mg 5%
Vitamin B12 0.08µg 0µg 3%
Folate 33µg 23µg 3%
Choline 16.5mg 3%
Vitamin E 0.35mg 2%
Calcium 38mg 17mg 2%
Vitamin K 2.3µg 2%
Vitamin B5 0.259mg 0.314mg 1%
Net carbs 58.2g 23.78g N/A
Sugar 0.5g N/A
Tryptophan 0.072mg 0.012mg 0%
Threonine 0.191mg 0.054mg 0%
Isoleucine 0.224mg 0.052mg 0%
Leucine 0.391mg 0.096mg 0%
Lysine 0.214mg 0.059mg 0%
Methionine 0.106mg 0.021mg 0%
Phenylalanine 0.27mg 0.071mg 0%
Valine 0.279mg 0.062mg 0%
Histidine 0.123mg 0.034mg 0%
Omega-3 - DHA 0.003g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 28% 58% 6% 2%
Protein: 5.7 g
Fats: 28.4 g
Carbs: 58.2 g
Water: 5.7 g
Other: 2 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 +272.5%
Contains more FatsFats +16605.9%
Contains more CarbsCarbs +108.8%
Contains more OtherOther +143.9%
Contains more WaterWater +1121.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 31% 17%
Saturated fat: Sat. Fat 14.071 g
Monounsaturated fat: Mono. Fat 8.241 g
Polyunsaturated fat: Poly. Fat 4.541 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 +137250%
Contains more Poly. FatPolyunsaturated fat +5875%
Contains less Sat. FatSaturated fat -99.7%

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 chip cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172808/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.