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  6. Crème caramel vs. Yam

Crème caramel vs. Yam — In-Depth Nutrition Comparison

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A recap on differences between crème caramel and yam

  • Crème caramel has more vitamin B12, selenium, and vitamin B2; however, yam is higher in potassium, vitamin B6, vitamin C, manganese, copper, and fiber.
  • Crème caramel covers your daily cholesterol needs 30% more than yam.
  • Yam has less cholesterol.
  • The glycemic index of crème caramel is higher.

Food varieties used in this article are Desserts, flan, caramel custard, prepared-from-recipe and Yam, raw.

Infographic

Crème caramel 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 6.4% 25% 10% 14% 9.3% 13% 41% 6.9% 1.3% 47%
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 +388.2%
Contains more ZincZinc +95.8%
Contains more PhosphorusPhosphorus +74.5%
Contains more SeleniumSelenium +1142.9%
Contains more MagnesiumMagnesium +133.3%
Contains more PotassiumPotassium +591.5%
Contains more IronIron +42.1%
Contains more CopperCopper +535.7%
Contains less SodiumSodium -83%
Contains more ManganeseManganese +3870%

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% 15% 4.6% 0% 8% 48% 1.5% 31% 10% 45% 0.5% 6.8% 0%
Yam
Yam
8
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 +557.1%
Contains more Vitamin B2Vitamin B2 +556.3%
Contains more Vitamin B5Vitamin B5 +63.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +52.2%
Contains more Vitamin B1Vitamin B1 +250%
Contains more Vitamin B3Vitamin B3 +573.2%
Contains more Vitamin B6Vitamin B6 +565.9%
Contains more Vitamin KVitamin K +1050%
Contains more FolateFolate +155.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Crème caramel Yam DV% diff.
Cholesterol 90mg 0mg 30%
Potassium 118mg 816mg 21%
Vitamin C 0mg 17.1mg 19%
Vitamin B6 0.044mg 0.293mg 19%
Manganese 0.01mg 0.397mg 17%
Copper 0.028mg 0.178mg 17%
Fiber 0g 4.1g 16%
Selenium 8.7µg 0.7µg 15%
Vitamin B12 0.36µg 0µg 15%
Vitamin B2 0.21mg 0.032mg 14%
Saturated fat 1.799g 0.037g 8%
Vitamin B1 0.032mg 0.112mg 7%
Calcium 83mg 17mg 7%
Protein 4.53g 1.53g 6%
Fats 4.03g 0.17g 6%
Phosphorus 96mg 55mg 6%
Vitamin B5 0.514mg 0.314mg 4%
Folate 9µg 23µg 4%
Vitamin A 46µg 7µg 4%
Choline 16.5mg 3%
Monounsaturated fat 1.266g 0.006g 3%
Vitamin B3 0.082mg 0.552mg 3%
Magnesium 9mg 21mg 3%
Sodium 53mg 9mg 2%
Iron 0.38mg 0.54mg 2%
Carbs 22.78g 27.88g 2%
Polyunsaturated fat 0.392g 0.076g 2%
Vitamin K 0.2µg 2.3µg 2%
Zinc 0.47mg 0.24mg 2%
Calories 145kcal 118kcal 1%
Vitamin E 0.23mg 0.35mg 1%
Net carbs 22.78g 23.78g N/A
Sugar 23.15g 0.5g 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 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.007g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 23% 68%
Protein: 4.53 g
Fats: 4.03 g
Carbs: 22.78 g
Water: 68.05 g
Other: 0.61 g
Yam
Yam
3
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 +196.1%
Contains more FatsFats +2270.6%
Contains more CarbsCarbs +22.4%
Contains more OtherOther +34.4%
~equal in Water ~69.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 37% 11%
Saturated fat: Sat. Fat 1.799 g
Monounsaturated fat: Mono. Fat 1.266 g
Polyunsaturated fat: Poly. Fat 0.392 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 +21000%
Contains more Poly. FatPolyunsaturated fat +415.8%
Contains less Sat. FatSaturated fat -97.9%

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. Crème caramel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167574/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.