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  6. Corn pudding vs. Yam

Corn pudding vs. Yam — In-Depth Nutrition Comparison

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How are Corn pudding and Yam different?

  • Corn pudding is richer in Vitamin B12, Selenium, and Vitamin B2, while Yam is higher in Potassium, Manganese, Copper, and Fiber.
  • Corn pudding covers your daily need of Cholesterol 24% more than Yam.
  • Yam is lower in Cholesterol.

Corn pudding, home prepared and Yam, cooked, boiled, drained, or baked, without salt types were used in this article.

Infographic

Corn pudding 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.
Corn pudding
Corn pudding
5
:
5
Yam
Yam
Contains more Calcium +178.6%
Contains more Phosphorus +83.7%
Contains more Zinc +140%
Contains more Selenium +771.4%
Contains more Magnesium +20%
Contains more Potassium +280.7%
Contains less Sodium -97.2%
Contains more Copper +253.5%
Contains more Manganese +369.6%
Equal in Iron - 0.52
Corn pudding
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 20% 11% 39% 16% 37% 14% 15% 11% 34%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Contains more Calcium +178.6%
Contains more Phosphorus +83.7%
Contains more Zinc +140%
Contains more Selenium +771.4%
Contains more Magnesium +20%
Contains more Potassium +280.7%
Contains less Sodium -97.2%
Contains more Copper +253.5%
Contains more Manganese +369.6%
Equal in Iron - 0.52

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.
Corn pudding
Corn pudding
6
:
6
Yam
Yam
Contains more Vitamin A +142.6%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +450%
Contains more Vitamin B3 +87.1%
Contains more Folate +81.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +25.9%
Contains more Vitamin C +227%
Contains more Vitamin B1 +37.7%
Contains more Vitamin B6 +79.5%
Contains more Vitamin K +360%
Corn pudding
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 6% 15% 13% 18% 36% 20% 0% 30% 22% 39% 2%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
Contains more Vitamin A +142.6%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +450%
Contains more Vitamin B3 +87.1%
Contains more Folate +81.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +25.9%
Contains more Vitamin C +227%
Contains more Vitamin B1 +37.7%
Contains more Vitamin B6 +79.5%
Contains more Vitamin K +360%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn pudding
Corn pudding
4
:
1
Yam
Yam
Contains more Protein +196.6%
Contains more Fats +3500%
Contains more Other +63.2%
Contains more Carbs +61.9%
Equal in Water - 70.13
Corn pudding
4% 5% 17% 72%
Protein: 4.42 g
Fats: 5.04 g
Carbs: 16.97 g
Water: 72.33 g
Other: 1.24 g
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more Protein +196.6%
Contains more Fats +3500%
Contains more Other +63.2%
Contains more Carbs +61.9%
Equal in Water - 70.13

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn pudding
Corn pudding
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +29880%
Contains more Polyunsaturated fat +816.7%
Contains less Saturated Fat -98.8%
Corn pudding
54% 33% 12%
Saturated Fat: 2.451 g
Monounsaturated Fat: 1.499 g
Polyunsaturated fat: 0.55 g
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Contains more Monounsaturated Fat +29880%
Contains more Polyunsaturated fat +816.7%
Contains less Saturated Fat -98.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Corn pudding Yam Opinion
Net carbs 15.77g 23.58g Yam
Protein 4.42g 1.49g Corn pudding
Fats 5.04g 0.14g Corn pudding
Carbs 16.97g 27.48g Yam
Calories 131kcal 116kcal Corn pudding
Starch 8.68g Corn pudding
Sugar 6.59g 0.49g Yam
Fiber 1.2g 3.9g Yam
Calcium 39mg 14mg Corn pudding
Iron 0.53mg 0.52mg Corn pudding
Magnesium 15mg 18mg Yam
Phosphorus 90mg 49mg Corn pudding
Potassium 176mg 670mg Yam
Sodium 282mg 8mg Yam
Zinc 0.48mg 0.2mg Corn pudding
Copper 0.043mg 0.152mg Yam
Manganese 0.079mg 0.371mg Yam
Selenium 6.1µg 0.7µg Corn pudding
Vitamin A 296IU 122IU Corn pudding
Vitamin A RAE 57µg 6µg Corn pudding
Vitamin E 0.27mg 0.34mg Yam
Vitamin D 22IU 0IU Corn pudding
Vitamin D 0.5µg 0µg Corn pudding
Vitamin C 3.7mg 12.1mg Yam
Vitamin B1 0.069mg 0.095mg Yam
Vitamin B2 0.154mg 0.028mg Corn pudding
Vitamin B3 1.033mg 0.552mg Corn pudding
Vitamin B5 0.311mg Yam
Vitamin B6 0.127mg 0.228mg Yam
Folate 29µg 16µg Corn pudding
Vitamin B12 0.31µg 0µg Corn pudding
Vitamin K 0.5µg 2.3µg Yam
Tryptophan 0.059mg 0.012mg Corn pudding
Threonine 0.169mg 0.052mg Corn pudding
Isoleucine 0.195mg 0.05mg Corn pudding
Leucine 0.438mg 0.094mg Corn pudding
Lysine 0.33mg 0.058mg Corn pudding
Methionine 0.114mg 0.02mg Corn pudding
Phenylalanine 0.216mg 0.069mg Corn pudding
Valine 0.255mg 0.06mg Corn pudding
Histidine 0.11mg 0.033mg Corn pudding
Cholesterol 72mg 0mg Yam
Trans Fat 0.093g 0g Yam
Saturated Fat 2.451g 0.029g Yam
Omega-3 - DHA 0.006g 0g Corn pudding
Omega-3 - EPA 0.001g 0g Corn pudding
Monounsaturated Fat 1.499g 0.005g Corn pudding
Polyunsaturated fat 0.55g 0.06g Corn pudding

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn pudding Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
18%
Corn pudding
15%
Yam
Minerals Daily Need Coverage Score
20%
Corn pudding
23%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 6.1g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 274mg)
Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 72mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 2.422g)
Which food is lower in glycemic index?
Corn pudding
Corn pudding is lower in glycemic index (difference - 51)
Which food is cheaper?
Corn pudding
Corn pudding is cheaper (difference - $0.2)
Which food is richer in minerals?
?
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.
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. Corn pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170492/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.