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  6. Custard vs. Yam

Custard vs. Yam — In-Depth Nutrition Comparison

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Differences between custard and yam

  • Custard is higher in vitamin B12, vitamin B2, and calcium; however, yam is richer in vitamin C, potassium, vitamin B6, manganese, copper, and fiber.
  • Custard's daily need coverage for vitamin B12 is 22% higher.
  • Custard has a lower glycemic index (35) than yam (51).

The food types used in this comparison are Egg custards, dry mix, prepared with whole milk and Yam, raw.

Infographic

Custard vs Yam infographic
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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 11% 42% 18% 13% 10% 14% 56% 11% 0.91% 33%
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 +717.6%
Contains more ZincZinc +112.5%
Contains more PhosphorusPhosphorus +136.4%
Contains more SeleniumSelenium +757.1%
Contains more MagnesiumMagnesium +31.3%
Contains more PotassiumPotassium +294.2%
Contains more IronIron +58.8%
Contains more CopperCopper +493.3%
Contains less SodiumSodium -89.3%
Contains more ManganeseManganese +5571.4%

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 0.33% 17% 1.2% 18% 15% 51% 2.5% 42% 15% 65% 0.5% 6.8% 6.4%
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 +642.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +587.5%
Contains more Vitamin B5Vitamin B5 +122.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +17000%
Contains more Vitamin EVitamin E +483.3%
Contains more Vitamin B1Vitamin B1 +83.6%
Contains more Vitamin B3Vitamin B3 +318.2%
Contains more Vitamin B6Vitamin B6 +357.8%
Contains more Vitamin KVitamin K +1050%
Contains more FolateFolate +155.6%
Contains more CholineCholine +39.8%

All nutrients comparison - raw data values

Nutrient Custard Yam DV% diff.
Vitamin B12 0.52µg 0µg 22%
Vitamin C 0.1mg 17.1mg 19%
Vitamin B6 0.064mg 0.293mg 18%
Potassium 207mg 816mg 18%
Cholesterol 51mg 0mg 17%
Manganese 0.007mg 0.397mg 17%
Fiber 0g 4.1g 16%
Copper 0.03mg 0.178mg 16%
Vitamin B2 0.22mg 0.032mg 14%
Calcium 139mg 17mg 12%
Phosphorus 130mg 55mg 11%
Selenium 6µg 0.7µg 10%
Saturated fat 2.032g 0.037g 9%
Vitamin B5 0.699mg 0.314mg 8%
Fats 4g 0.17g 6%
Vitamin D 1.2µg 0µg 6%
Vitamin D 47IU 0IU 6%
Protein 3.99g 1.53g 5%
Vitamin A 52µg 7µg 5%
Vitamin B1 0.061mg 0.112mg 4%
Folate 9µg 23µg 4%
Vitamin B3 0.132mg 0.552mg 3%
Carbs 17.6g 27.88g 3%
Monounsaturated fat 1.127g 0.006g 3%
Iron 0.34mg 0.54mg 3%
Sodium 84mg 9mg 3%
Vitamin E 0.06mg 0.35mg 2%
Polyunsaturated fat 0.312g 0.076g 2%
Zinc 0.51mg 0.24mg 2%
Vitamin K 0.2µg 2.3µg 2%
Magnesium 16mg 21mg 1%
Choline 11.8mg 16.5mg 1%
Calories 122kcal 118kcal 0%
Net carbs 17.6g 23.78g N/A
Sugar 4.82g 0.5g N/A
Tryptophan 0.082mg 0.012mg 0%
Threonine 0.192mg 0.054mg 0%
Isoleucine 0.207mg 0.052mg 0%
Leucine 0.337mg 0.096mg 0%
Lysine 0.214mg 0.059mg 0%
Methionine 0.091mg 0.021mg 0%
Phenylalanine 0.173mg 0.071mg 0%
Valine 0.233mg 0.062mg 0%
Histidine 0.092mg 0.034mg 0%
Omega-3 - DHA 0.003g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 4% 18% 73%
Protein: 3.99 g
Fats: 4 g
Carbs: 17.6 g
Water: 73.45 g
Other: 0.96 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 +160.8%
Contains more FatsFats +2252.9%
Contains more OtherOther +17.1%
Contains more CarbsCarbs +58.4%
~equal in Water ~69.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 32% 9%
Saturated fat: Sat. Fat 2.032 g
Monounsaturated fat: Mono. Fat 1.127 g
Polyunsaturated fat: Poly. Fat 0.312 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 +18683.3%
Contains more Poly. FatPolyunsaturated fat +310.5%
Contains less Sat. FatSaturated fat -98.2%

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. Custard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168773/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.