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  6. Chocolate milk vs. Yam

Chocolate milk vs. Yam — In-Depth Nutrition Comparison

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Summary of differences between chocolate milk and yam

  • Chocolate milk has more vitamin B12, vitamin B2, and calcium, while yam has more vitamin B6, potassium, vitamin C, manganese, fiber, and copper.
  • Yam covers your daily need for vitamin B6, 19% more than chocolate milk.
  • The amount of saturated fat in yam is lower.

These are the specific foods used in this comparison Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D and Yam, raw.

Infographic

Chocolate milk 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 9.3% 34% 15% 9% 22% 11% 43% 7.8% 10% 10%
Yam
Yam
6
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 +558.8%
Contains more ZincZinc +70.8%
Contains more PhosphorusPhosphorus +83.6%
Contains more SeleniumSelenium +171.4%
Contains more MagnesiumMagnesium +61.5%
Contains more PotassiumPotassium +388.6%
Contains more IronIron +125%
Contains more CopperCopper +173.8%
Contains less SodiumSodium -85%
Contains more ManganeseManganese +415.6%

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 3% 9% 1.4% 20% 9.3% 37% 2.3% 18% 9.2% 41% 0.75% 3.8% 9.3%
Yam
Yam
7
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 +285.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +406.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1800%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +202.7%
Contains more Vitamin B3Vitamin B3 +341.6%
Contains more Vitamin B6Vitamin B6 +632.5%
Contains more Vitamin KVitamin K +666.7%
Contains more FolateFolate +360%
~equal in Vitamin B5 ~0.314mg
~equal in Choline ~16.5mg

All nutrients comparison - raw data values

Nutrient Chocolate milk Yam DV% diff.
Potassium 167mg 816mg 19%
Vitamin B6 0.04mg 0.293mg 19%
Vitamin C 0.9mg 17.1mg 18%
Manganese 0.077mg 0.397mg 14%
Vitamin B12 0.33µg 0µg 14%
Fiber 0.8g 4.1g 13%
Copper 0.065mg 0.178mg 13%
Calcium 112mg 17mg 10%
Vitamin B2 0.162mg 0.032mg 10%
Saturated fat 2.104g 0.037g 9%
Phosphorus 101mg 55mg 7%
Vitamin D 1.3µg 0µg 7%
Vitamin B1 0.037mg 0.112mg 6%
Carbs 10.34g 27.88g 6%
Vitamin D 51IU 0IU 6%
Folate 5µg 23µg 5%
Fats 3.39g 0.17g 5%
Iron 0.24mg 0.54mg 4%
Cholesterol 12mg 0mg 4%
Vitamin B3 0.125mg 0.552mg 3%
Protein 3.17g 1.53g 3%
Vitamin K 0.3µg 2.3µg 2%
Monounsaturated fat 0.99g 0.006g 2%
Calories 83kcal 118kcal 2%
Selenium 1.9µg 0.7µg 2%
Vitamin E 0.07mg 0.35mg 2%
Vitamin A 27µg 7µg 2%
Sodium 60mg 9mg 2%
Zinc 0.41mg 0.24mg 2%
Magnesium 13mg 21mg 2%
Net carbs 9.54g 23.78g N/A
Sugar 9.54g 0.5g N/A
Vitamin B5 0.295mg 0.314mg 0%
Choline 17mg 16.5mg 0%
Polyunsaturated fat 0.124g 0.076g 0%
Tryptophan 0.041mg 0.012mg 0%
Threonine 0.135mg 0.054mg 0%
Isoleucine 0.164mg 0.052mg 0%
Leucine 0.3mg 0.096mg 0%
Lysine 0.265mg 0.059mg 0%
Methionine 0.083mg 0.021mg 0%
Phenylalanine 0.164mg 0.071mg 0%
Valine 0.208mg 0.062mg 0%
Histidine 0.096mg 0.034mg 0%
Caffeine 1mg 0mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 3% 10% 82%
Protein: 3.17 g
Fats: 3.39 g
Carbs: 10.34 g
Water: 82.3 g
Other: 0.8 g
Yam
Yam
2
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 +107.2%
Contains more FatsFats +1894.1%
Contains more WaterWater +18.2%
Contains more CarbsCarbs +169.6%
~equal in Other ~0.82g

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 31% 4%
Saturated fat: Sat. Fat 2.104 g
Monounsaturated fat: Mono. Fat 0.99 g
Polyunsaturated fat: Poly. Fat 0.124 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 +16400%
Contains more Poly. FatPolyunsaturated fat +63.2%
Contains less Sat. FatSaturated fat -98.2%

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. Chocolate milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170879/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.