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  6. Fajita vs. Yam

Fajita vs. Yam — In-Depth Nutrition Comparison

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The main differences between fajita and yam

  • Fajita has more phosphorus, selenium, vitamin B3, and vitamin B12; however, yam has more vitamin C, copper, fiber, and potassium.
  • Daily need coverage for sodium for fajita is 34% higher.

Food types used in this article are USDA Commodity, chicken fajita strips, frozen and Yam, raw.

Infographic

Fajita 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.
Fajita
Fajita
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.9% 25% 37% 10% 37% 119% 104% 8.6% 91%
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 IronIron +83.3%
Contains more ZincZinc +470.8%
Contains more PhosphorusPhosphorus +403.6%
Contains more SeleniumSelenium +2285.7%
Contains more CalciumCalcium +30.8%
Contains more PotassiumPotassium +187.3%
Contains more CopperCopper +493.3%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +501.5%
~equal in Magnesium ~21mg

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.
Fajita
Fajita
6
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% 0% 4.4% 0% 25% 49% 90% 44% 89% 68% 0.5% 3% 37%
Yam
Yam
6
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 B2Vitamin B2 +565.6%
Contains more Vitamin B3Vitamin B3 +765.8%
Contains more Vitamin B5Vitamin B5 +131.2%
Contains more Vitamin B6Vitamin B6 +32.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +310.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +59.1%
Contains more Vitamin B1Vitamin B1 +12%
Contains more Vitamin KVitamin K +1050%
Contains more FolateFolate +475%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Fajita Yam DV% diff.
Sodium 799mg 9mg 34%
Protein 18.56g 1.53g 34%
Phosphorus 277mg 55mg 32%
Cholesterol 88mg 0mg 29%
Selenium 16.7µg 0.7µg 29%
Vitamin B3 4.779mg 0.552mg 26%
Vitamin B12 0.54µg 0µg 23%
Vitamin C 0mg 17.1mg 19%
Fiber 0g 4.1g 16%
Copper 0.03mg 0.178mg 16%
Potassium 284mg 816mg 16%
Manganese 0.066mg 0.397mg 14%
Vitamin B2 0.213mg 0.032mg 14%
Zinc 1.37mg 0.24mg 10%
Choline 67.8mg 16.5mg 9%
Carbs 2.23g 27.88g 9%
Fats 5.73g 0.17g 9%
Vitamin B5 0.726mg 0.314mg 8%
Vitamin B6 0.387mg 0.293mg 7%
Saturated fat 1.596g 0.037g 7%
Polyunsaturated fat 1.089g 0.076g 7%
Iron 0.99mg 0.54mg 6%
Monounsaturated fat 2.333g 0.006g 6%
Folate 4µg 23µg 5%
Vitamin K 0.2µg 2.3µg 2%
Calories 135kcal 118kcal 1%
Vitamin B1 0.1mg 0.112mg 1%
Vitamin E 0.22mg 0.35mg 1%
Vitamin A 0µg 7µg 1%
Net carbs 2.23g 23.78g N/A
Magnesium 22mg 21mg 0%
Calcium 13mg 17mg 0%
Sugar 0g 0.5g N/A
Tryptophan 0.2mg 0.012mg 0%
Threonine 0.452mg 0.054mg 0%
Isoleucine 0.813mg 0.052mg 0%
Leucine 1.56mg 0.096mg 0%
Lysine 1.857mg 0.059mg 0%
Methionine 0.552mg 0.021mg 0%
Phenylalanine 0.763mg 0.071mg 0%
Valine 0.847mg 0.062mg 0%
Histidine 0.68mg 0.034mg 0%
Omega-3 - DPA 0.007g 0g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fajita
Fajita
4
19% 6% 2% 71% 3%
Protein: 18.56 g
Fats: 5.73 g
Carbs: 2.23 g
Water: 70.6 g
Other: 2.88 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 +1113.1%
Contains more FatsFats +3270.6%
Contains more OtherOther +251.2%
Contains more CarbsCarbs +1150.2%
~equal in Water ~69.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fajita
Fajita
2
32% 46% 22%
Saturated fat: Sat. Fat 1.596 g
Monounsaturated fat: Mono. Fat 2.333 g
Polyunsaturated fat: Poly. Fat 1.089 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 +38783.3%
Contains more Poly. FatPolyunsaturated fat +1332.9%
Contains less Sat. FatSaturated fat -97.7%

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. 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.