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Cookie dough vs. Yam — In-Depth Nutrition Comparison

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Summary of differences between cookie dough and yam

  • Cookie dough has more iron, manganese, selenium, vitamin B1, and vitamin B2, while yam has more potassium, vitamin B6, and vitamin C.
  • Cookie dough covers your daily need for saturated fat, 24% more than yam.
  • Cookie dough contains 33 times more sodium than yam. While cookie dough contains 294mg of sodium, yam contains only 9mg.
  • The amount of saturated fat in yam is lower.

These are the specific foods used in this comparison Cookies, oatmeal, refrigerated dough and Yam, raw.

Infographic

Cookie dough 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 20% 9.3% 13% 80% 37% 17% 45% 38% 100% 50%
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 +33.3%
Contains more CalciumCalcium +82.4%
Contains more IronIron +296.3%
Contains more ZincZinc +166.7%
Contains more PhosphorusPhosphorus +89.1%
Contains more ManganeseManganese +92.7%
Contains more SeleniumSelenium +1200%
Contains more PotassiumPotassium +455.1%
Contains more CopperCopper +61.8%
Contains less SodiumSodium -96.9%

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% 1.3% 0% 0% 59% 34% 35% 22% 9.5% 5% 0% 26% 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 B1Vitamin B1 +108.9%
Contains more Vitamin B2Vitamin B2 +362.5%
Contains more Vitamin B3Vitamin B3 +237.9%
Contains more Vitamin B5Vitamin B5 +18.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +52.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +75%
Contains more Vitamin B6Vitamin B6 +614.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cookie dough Yam DV% diff.
Fats 18.9g 0.17g 29%
Monounsaturated fat 10.531g 0.006g 26%
Saturated fat 4.751g 0.037g 21%
Potassium 147mg 816mg 20%
Iron 2.14mg 0.54mg 20%
Vitamin C 0mg 17.1mg 19%
Vitamin B6 0.041mg 0.293mg 19%
Polyunsaturated fat 2.592g 0.076g 17%
Manganese 0.765mg 0.397mg 16%
Calories 424kcal 118kcal 15%
Selenium 9.1µg 0.7µg 15%
Sodium 294mg 9mg 12%
Carbs 59.1g 27.88g 10%
Vitamin B1 0.234mg 0.112mg 10%
Vitamin B2 0.148mg 0.032mg 9%
Vitamin B3 1.865mg 0.552mg 8%
Cholesterol 24mg 0mg 8%
Copper 0.11mg 0.178mg 8%
Protein 5.4g 1.53g 8%
Phosphorus 104mg 55mg 7%
Fiber 2.5g 4.1g 6%
Zinc 0.64mg 0.24mg 4%
Folate 35µg 23µg 3%
Choline 16.5mg 3%
Vitamin B12 0.04µg 0µg 2%
Vitamin K 2.3µg 2%
Vitamin E 0.35mg 2%
Magnesium 28mg 21mg 2%
Vitamin B5 0.372mg 0.314mg 1%
Calcium 31mg 17mg 1%
Net carbs 56.6g 23.78g N/A
Sugar 0.5g N/A
Vitamin A 4µg 7µg 0%
Tryptophan 0.088mg 0.012mg 0%
Threonine 0.177mg 0.054mg 0%
Isoleucine 0.227mg 0.052mg 0%
Leucine 0.414mg 0.096mg 0%
Lysine 0.257mg 0.059mg 0%
Methionine 0.122mg 0.021mg 0%
Phenylalanine 0.278mg 0.071mg 0%
Valine 0.291mg 0.062mg 0%
Histidine 0.125mg 0.034mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 19% 59% 15%
Protein: 5.4 g
Fats: 18.9 g
Carbs: 59.1 g
Water: 15.3 g
Other: 1.3 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 +252.9%
Contains more FatsFats +11017.6%
Contains more CarbsCarbs +112%
Contains more OtherOther +58.5%
Contains more WaterWater +354.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 59% 15%
Saturated fat: Sat. Fat 4.751 g
Monounsaturated fat: Mono. Fat 10.531 g
Polyunsaturated fat: Poly. Fat 2.592 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 +175416.7%
Contains more Poly. FatPolyunsaturated fat +3310.5%
Contains less Sat. FatSaturated fat -99.2%

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. Cookie dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174961/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.