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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

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%

Comparison summary table

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

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crème caramel Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
13%
Crème caramel
18%
Yam
Minerals Daily Need Coverage Score
17%
Crème caramel
26%
Yam

Comparison summary

Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 90mg)
Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 22.65g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 44mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 1.762g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 14)
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is cheaper?
Crème caramel
Crème caramel 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.

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.