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  6. Danish pastry vs. Yam

Danish pastry vs. Yam — In-Depth Nutrition Comparison

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What are the main differences between danish pastry and yam?

  • Danish pastry is richer in selenium, vitamin B2, and iron, yet yam is richer in potassium, vitamin B6, vitamin C, fiber, and copper.
  • Danish pastry's daily need coverage for saturated fat is 34% higher.
  • Danish pastry has 46 times more sodium than yam. Danish pastry has 417mg of sodium, while yam has 9mg.
  • Yam contains less saturated fat.

We used Danish pastry, cheese and Yam, raw types in this comparison.

Infographic

Danish pastry 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 11% 11% 8.6% 68% 30% 19% 46% 54% 46% 103%
Yam
Yam
5
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 +105.9%
Contains more IronIron +233.3%
Contains more ZincZinc +191.7%
Contains more PhosphorusPhosphorus +96.4%
Contains more SeleniumSelenium +2600%
Contains more MagnesiumMagnesium +40%
Contains more PotassiumPotassium +732.7%
Contains more CopperCopper +100%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +13.1%

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% 12% 7% 0% 48% 60% 38% 18% 9.2% 25% 17% 45% 11%
Yam
Yam
2
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 +400%
Contains more Vitamin B1Vitamin B1 +69.6%
Contains more Vitamin B2Vitamin B2 +712.5%
Contains more Vitamin B3Vitamin B3 +262.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +160.9%
Contains more CholineCholine +21.8%
Contains more Vitamin CVitamin C +17000%
Contains more Vitamin B6Vitamin B6 +632.5%
~equal in Vitamin E ~0.35mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.314mg

All nutrients comparison - raw data values

Nutrient Danish pastry Yam DV% diff.
Selenium 18.9µg 0.7µg 33%
Fats 21.9g 0.17g 33%
Saturated fat 6.794g 0.037g 31%
Monounsaturated fat 11.313g 0.006g 28%
Potassium 98mg 816mg 21%
Vitamin C 0.1mg 17.1mg 19%
Vitamin B6 0.04mg 0.293mg 19%
Vitamin B2 0.26mg 0.032mg 18%
Sodium 417mg 9mg 18%
Polyunsaturated fat 2.575g 0.076g 17%
Iron 1.8mg 0.54mg 16%
Calories 374kcal 118kcal 13%
Protein 8g 1.53g 13%
Fiber 1g 4.1g 12%
Copper 0.089mg 0.178mg 10%
Vitamin B3 2mg 0.552mg 9%
Folate 60µg 23µg 9%
Vitamin B12 0.2µg 0µg 8%
Phosphorus 108mg 55mg 8%
Cholesterol 23mg 0mg 8%
Vitamin B1 0.19mg 0.112mg 7%
Zinc 0.7mg 0.24mg 4%
Vitamin K 6.9µg 2.3µg 4%
Carbs 37.2g 27.88g 3%
Vitamin A 35µg 7µg 3%
Calcium 35mg 17mg 2%
Manganese 0.351mg 0.397mg 2%
Magnesium 15mg 21mg 1%
Choline 20.1mg 16.5mg 1%
Net carbs 36.2g 23.78g N/A
Vitamin D 2IU 0IU 0%
Sugar 6.95g 0.5g N/A
Vitamin E 0.35mg 0.35mg 0%
Vitamin B5 0.304mg 0.314mg 0%
Tryptophan 0.089mg 0.012mg 0%
Threonine 0.293mg 0.054mg 0%
Isoleucine 0.371mg 0.052mg 0%
Leucine 0.644mg 0.096mg 0%
Lysine 0.43mg 0.059mg 0%
Methionine 0.174mg 0.021mg 0%
Phenylalanine 0.402mg 0.071mg 0%
Valine 0.412mg 0.062mg 0%
Histidine 0.205mg 0.034mg 0%
Omega-3 - DHA 0.001g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 22% 37% 31%
Protein: 8 g
Fats: 21.9 g
Carbs: 37.2 g
Water: 31.4 g
Other: 1.5 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 +422.9%
Contains more FatsFats +12782.4%
Contains more CarbsCarbs +33.4%
Contains more OtherOther +82.9%
Contains more WaterWater +121.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 55% 12%
Saturated fat: Sat. Fat 6.794 g
Monounsaturated fat: Mono. Fat 11.313 g
Polyunsaturated fat: Poly. Fat 2.575 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 +188450%
Contains more Poly. FatPolyunsaturated fat +3288.2%
Contains less Sat. FatSaturated fat -99.5%

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. Danish pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172754/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.