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  6. Cream cracker vs. Yam

Cream cracker vs. Yam — In-Depth Nutrition Comparison

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Important differences between cream cracker and yam

  • Cream cracker has more iron, folate, vitamin B3, vitamin B12, manganese, and selenium; however, yam is richer in potassium and vitamin B6.
  • Cream cracker's daily need coverage for iron is 86% more.
  • Yam contains less saturated fat.
  • Cream cracker has a higher glycemic index. The glycemic index of cream cracker is 65, while the glycemic index of yam is 51.

The food varieties used in the comparison are Crackers, cream, GAMESA SABROSAS and Yam, raw.

Infographic

Cream cracker 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 18% 7.8% 11% 277% 37% 18% 42% 150% 101% 52%
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 +19%
Contains more CalciumCalcium +52.9%
Contains more IronIron +1266.7%
Contains more ZincZinc +175%
Contains more PhosphorusPhosphorus +78.2%
Contains more ManganeseManganese +96%
Contains more SeleniumSelenium +1257.1%
Contains more PotassiumPotassium +532.6%
Contains more CopperCopper +60.4%
Contains less SodiumSodium -99.2%

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% 0% 32% 0% 75% 55% 95% 28% 15% 58% 45% 112% 0%
Yam
Yam
4
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 EVitamin E +354.3%
Contains more Vitamin B1Vitamin B1 +166.1%
Contains more Vitamin B2Vitamin B2 +650%
Contains more Vitamin B3Vitamin B3 +820.3%
Contains more Vitamin B5Vitamin B5 +47.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +678.3%
Contains more FolateFolate +547.8%
Contains more Vitamin B6Vitamin B6 +350.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cream cracker Yam DV% diff.
Iron 7.38mg 0.54mg 86%
Sodium 1148mg 9mg 50%
Folate 149µg 23µg 32%
Fats 20.37g 0.17g 31%
Vitamin B3 5.08mg 0.552mg 28%
Monounsaturated fat 10.625g 0.006g 27%
Saturated fat 5.362g 0.037g 24%
Starch 51.87g 21%
Potassium 129mg 816mg 20%
Vitamin C 17.1mg 19%
Vitamin B12 0.46µg 0µg 19%
Vitamin B6 0.065mg 0.293mg 18%
Calories 484kcal 118kcal 18%
Manganese 0.778mg 0.397mg 17%
Polyunsaturated fat 2.45g 0.076g 16%
Selenium 9.5µg 0.7µg 16%
Vitamin B2 0.24mg 0.032mg 16%
Vitamin B1 0.298mg 0.112mg 16%
Vitamin K 17.9µg 2.3µg 13%
Carbs 64.55g 27.88g 12%
Protein 7.01g 1.53g 11%
Vitamin E 1.59mg 0.35mg 8%
Fiber 2.4g 4.1g 7%
Copper 0.111mg 0.178mg 7%
Phosphorus 98mg 55mg 6%
Zinc 0.66mg 0.24mg 4%
Vitamin B5 0.462mg 0.314mg 3%
Choline 16.5mg 3%
Vitamin A 7µg 1%
Fructose 0.95g 1%
Calcium 26mg 17mg 1%
Magnesium 25mg 21mg 1%
Net carbs 62.15g 23.78g N/A
Sugar 9.37g 0.5g N/A
Trans fat 3.969g 0g N/A
Tryptophan 0.012mg 0%
Threonine 0.054mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.059mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.071mg 0%
Valine 0.062mg 0%
Histidine 0.034mg 0%
Omega-3 - ALA 0.045g N/A
Omega-6 - Linoleic acid 1.542g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 20% 65% 4% 4%
Protein: 7.01 g
Fats: 20.37 g
Carbs: 64.55 g
Water: 4.45 g
Other: 3.62 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 +358.2%
Contains more FatsFats +11882.4%
Contains more CarbsCarbs +131.5%
Contains more OtherOther +341.5%
Contains more WaterWater +1464%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 58% 13%
Saturated fat: Sat. Fat 5.362 g
Monounsaturated fat: Mono. Fat 10.625 g
Polyunsaturated fat: Poly. Fat 2.45 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 +176983.3%
Contains more Poly. FatPolyunsaturated fat +3123.7%
Contains less Sat. FatSaturated fat -99.3%

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. Cream cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167530/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.