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Edam vs. Yam — In-Depth Nutrition Comparison

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How are edam and yam different?

  • Edam is higher in calcium, phosphorus, vitamin B12, zinc, vitamin B2, and selenium; however, yam is richer in vitamin C.
  • Daily need coverage for saturated fat for edam is 88% higher.
  • Yam has less cholesterol.
  • Edam has a lower glycemic index (27) than yam (51).

Cheese, edam and Yam, raw are the varieties used in this article.

Infographic

Edam 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.
Edam
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 219% 17% 17% 12% 102% 230% 106% 1.4% 79%
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 MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +4200%
Contains more ZincZinc +1462.5%
Contains more PhosphorusPhosphorus +874.5%
Contains more SeleniumSelenium +1971.4%
Contains more PotassiumPotassium +334%
Contains more IronIron +22.7%
Contains more CopperCopper +394.4%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +3509.1%

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.
Edam
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 0% 81% 4.8% 7.5% 9.3% 90% 1.5% 17% 18% 193% 5.8% 12% 8.4%
Yam
Yam
7
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 +3371.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1115.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +45.8%
Contains more Vitamin B1Vitamin B1 +202.7%
Contains more Vitamin B3Vitamin B3 +573.2%
Contains more Vitamin B5Vitamin B5 +11.7%
Contains more Vitamin B6Vitamin B6 +285.5%
Contains more FolateFolate +43.8%
~equal in Vitamin K ~2.3µg
~equal in Choline ~16.5mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edam
3
25% 28% 42% 4%
Protein: 24.99 g
Fats: 27.8 g
Carbs: 1.43 g
Water: 41.56 g
Other: 4.22 g
Yam
Yam
2
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 +1533.3%
Contains more FatsFats +16252.9%
Contains more OtherOther +414.6%
Contains more CarbsCarbs +1849.7%
Contains more WaterWater +67.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edam
2
67% 31% 3%
Saturated fat: Sat. Fat 17.572 g
Monounsaturated fat: Mono. Fat 8.125 g
Polyunsaturated fat: Poly. Fat 0.665 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 +135316.7%
Contains more Poly. FatPolyunsaturated fat +775%
Contains less Sat. FatSaturated fat -99.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Edam Yam DV% diff.
Saturated fat 17.572g 0.037g 80%
Calcium 731mg 17mg 71%
Phosphorus 536mg 55mg 69%
Vitamin B12 1.54µg 0µg 64%
Protein 24.99g 1.53g 47%
Fats 27.8g 0.17g 43%
Sodium 812mg 9mg 35%
Zinc 3.75mg 0.24mg 32%
Cholesterol 89mg 0mg 30%
Vitamin B2 0.389mg 0.032mg 27%
Vitamin A 243µg 7µg 26%
Selenium 14.5µg 0.7µg 25%
Monounsaturated fat 8.125g 0.006g 20%
Vitamin C 0mg 17.1mg 19%
Potassium 188mg 816mg 18%
Manganese 0.011mg 0.397mg 17%
Vitamin B6 0.076mg 0.293mg 17%
Fiber 0g 4.1g 16%
Copper 0.036mg 0.178mg 16%
Calories 357kcal 118kcal 12%
Carbs 1.43g 27.88g 9%
Vitamin B1 0.037mg 0.112mg 6%
Polyunsaturated fat 0.665g 0.076g 4%
Vitamin D 20IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Vitamin B3 0.082mg 0.552mg 3%
Magnesium 30mg 21mg 2%
Folate 16µg 23µg 2%
Vitamin E 0.24mg 0.35mg 1%
Iron 0.44mg 0.54mg 1%
Vitamin B5 0.281mg 0.314mg 1%
Net carbs 1.43g 23.78g N/A
Sugar 1.43g 0.5g N/A
Vitamin K 2.3µg 2.3µg 0%
Choline 15.4mg 16.5mg 0%
Tryptophan 0.352mg 0.012mg 0%
Threonine 0.932mg 0.054mg 0%
Isoleucine 1.308mg 0.052mg 0%
Leucine 2.57mg 0.096mg 0%
Lysine 2.66mg 0.059mg 0%
Methionine 0.721mg 0.021mg 0%
Phenylalanine 1.434mg 0.071mg 0%
Valine 1.81mg 0.062mg 0%
Histidine 1.034mg 0.034mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Edam 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
34%
Edam
18%
Yam
Minerals Daily Need Coverage Score
80%
Edam
26%
Yam

Comparison summary

Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 0.93g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 803mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 17.535g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $2.4)
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in glycemic index?
Edam
Edam is lower in glycemic index (difference - 24)
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. Edam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173419/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.