Crackers vs. Yam — In-Depth Nutrition Comparison
Compare
Significant differences between crackers and yam
- Crackers have more vitamin K, iron, vitamin B2, phosphorus, vitamin B1, and vitamin B3; however, yam is richer in potassium and vitamin C.
- Crackers cover your daily vitamin K needs 56% more than yam.
- Yam has 150 times less saturated fat than crackers. Crackers have 5.562g of saturated fat, while yam has 0.037g.
- Crackers have a higher glycemic index. The glycemic index of crackers is 63, while the glycemic index of yam is 51.
Specific food types used in this comparison are Crackers, standard snack-type, regular and Yam, raw.
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.
| Contains more CalciumCalcium | +605.9% |
| Contains more IronIron | +646.3% |
| Contains more ZincZinc | +104.2% |
| Contains more PhosphorusPhosphorus | +350.9% |
| Contains more ManganeseManganese | +23.7% |
| Contains more SeleniumSelenium | +857.1% |
| Contains more MagnesiumMagnesium | +16.7% |
| Contains more PotassiumPotassium | +591.5% |
| Contains more CopperCopper | +71.2% |
| Contains less SodiumSodium | -98.8% |
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.
| Contains more Vitamin EVitamin E | +765.7% |
| Contains more Vitamin B1Vitamin B1 | +271.4% |
| Contains more Vitamin B2Vitamin B2 | +1325% |
| Contains more Vitamin B3Vitamin B3 | +688.4% |
| Contains more Vitamin B5Vitamin B5 | +32.8% |
| Contains more Vitamin KVitamin K | +2913% |
| Contains more FolateFolate | +300% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +365.1% |
| Contains more CholineCholine | +71.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 13.137g | 0.076g | 87% |
| Vitamin K | 69.3µg | 2.3µg | 56% |
| Iron | 4.03mg | 0.54mg | 44% |
| Fats | 26.43g | 0.17g | 40% |
| Vitamin B2 | 0.456mg | 0.032mg | 33% |
| Sodium | 726mg | 9mg | 31% |
| Phosphorus | 248mg | 55mg | 28% |
| Saturated fat | 5.562g | 0.037g | 25% |
| Vitamin B1 | 0.416mg | 0.112mg | 25% |
| Vitamin B3 | 4.352mg | 0.552mg | 24% |
| Potassium | 118mg | 816mg | 21% |
| Starch | 49.69g | 20% | |
| Calories | 510kcal | 118kcal | 20% |
| Vitamin C | 0mg | 17.1mg | 19% |
| Vitamin B6 | 0.063mg | 0.293mg | 18% |
| Vitamin E | 3.03mg | 0.35mg | 18% |
| Folate | 92µg | 23µg | 17% |
| Monounsaturated fat | 6.553g | 0.006g | 16% |
| Selenium | 6.7µg | 0.7µg | 11% |
| Carbs | 61.3g | 27.88g | 11% |
| Calcium | 120mg | 17mg | 10% |
| Protein | 6.64g | 1.53g | 10% |
| Copper | 0.104mg | 0.178mg | 8% |
| Fiber | 2.3g | 4.1g | 7% |
| Manganese | 0.491mg | 0.397mg | 4% |
| Zinc | 0.49mg | 0.24mg | 2% |
| Vitamin B5 | 0.417mg | 0.314mg | 2% |
| Magnesium | 18mg | 21mg | 1% |
| Vitamin A | 0µg | 7µg | 1% |
| Choline | 9.6mg | 16.5mg | 1% |
| Net carbs | 59g | 23.78g | N/A |
| Sugar | 8.18g | 0.5g | N/A |
| Trans fat | 1.076g | 0g | N/A |
| Tryptophan | 0.084mg | 0.012mg | 0% |
| Threonine | 0.193mg | 0.054mg | 0% |
| Isoleucine | 0.246mg | 0.052mg | 0% |
| Leucine | 0.471mg | 0.096mg | 0% |
| Lysine | 0.103mg | 0.059mg | 0% |
| Methionine | 0.112mg | 0.021mg | 0% |
| Phenylalanine | 0.331mg | 0.071mg | 0% |
| Valine | 0.294mg | 0.062mg | 0% |
| Histidine | 0.145mg | 0.034mg | 0% |
| Fructose | 0.29g | 0% | |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.062g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.009g | N/A | |
| Omega-6 - Linoleic acid | 11.48g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +334% |
| Contains more FatsFats | +15447.1% |
| Contains more CarbsCarbs | +119.9% |
| Contains more OtherOther | +203.7% |
| Contains more WaterWater | +2116.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +109116.7% |
| Contains more Poly. FatPolyunsaturated fat | +17185.5% |
| Contains less Sat. FatSaturated fat | -99.3% |