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Feta vs. Yam — In-Depth Nutrition Comparison

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Significant differences between feta and yam

  • Feta has more vitamin B12, vitamin B2, calcium, phosphorus, selenium, and zinc; however, yam is richer in potassium.
  • Feta covers your daily saturated fat needs 75% more than yam.
  • Yam contains less cholesterol.
  • Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of feta is 27.

Specific food types used in this comparison are Cheese, feta and Yam, raw.

Infographic

Feta 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.
Feta
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
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 +2800%
Contains more IronIron +20.4%
Contains more ZincZinc +1100%
Contains more PhosphorusPhosphorus +512.7%
Contains more SeleniumSelenium +2042.9%
Contains more MagnesiumMagnesium +10.5%
Contains more PotassiumPotassium +1216.1%
Contains more CopperCopper +456.3%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +1317.9%

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.
Feta
9
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
Yam
Yam
3
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 +1685.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +37.5%
Contains more Vitamin B2Vitamin B2 +2537.5%
Contains more Vitamin B3Vitamin B3 +79.5%
Contains more Vitamin B5Vitamin B5 +208%
Contains more Vitamin B6Vitamin B6 +44.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +39.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +94.4%
Contains more Vitamin KVitamin K +27.8%
~equal in Choline ~16.5mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
3
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 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 +828.8%
Contains more FatsFats +12417.6%
Contains more OtherOther +534.1%
Contains more CarbsCarbs +581.7%
Contains more WaterWater +26%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
2
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 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 +76950%
Contains more Poly. FatPolyunsaturated fat +677.6%
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.
Feta Yam
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Feta Yam DV% diff.
Vitamin B12 1.69µg 0µg 70%
Saturated fat 14.946g 0.037g 68%
Vitamin B2 0.844mg 0.032mg 62%
Calcium 493mg 17mg 48%
Phosphorus 337mg 55mg 40%
Sodium 917mg 9mg 39%
Fats 21.28g 0.17g 32%
Cholesterol 89mg 0mg 30%
Selenium 15µg 0.7µg 26%
Protein 14.21g 1.53g 25%
Zinc 2.88mg 0.24mg 24%
Potassium 62mg 816mg 22%
Vitamin C 0mg 17.1mg 19%
Manganese 0.028mg 0.397mg 16%
Fiber 0g 4.1g 16%
Copper 0.032mg 0.178mg 16%
Vitamin B5 0.967mg 0.314mg 13%
Vitamin A 125µg 7µg 13%
Monounsaturated fat 4.623g 0.006g 12%
Vitamin B6 0.424mg 0.293mg 10%
Carbs 4.09g 27.88g 8%
Calories 264kcal 118kcal 7%
Vitamin B1 0.154mg 0.112mg 4%
Vitamin B3 0.991mg 0.552mg 3%
Polyunsaturated fat 0.591g 0.076g 3%
Vitamin D 0.4µg 0µg 2%
Folate 32µg 23µg 2%
Vitamin D 16IU 0IU 2%
Vitamin E 0.18mg 0.35mg 1%
Iron 0.65mg 0.54mg 1%
Net carbs 4.09g 23.78g N/A
Magnesium 19mg 21mg 0%
Sugar 4.09g 0.5g N/A
Vitamin K 1.8µg 2.3µg 0%
Choline 15.4mg 16.5mg 0%
Tryptophan 0.2mg 0.012mg 0%
Threonine 0.637mg 0.054mg 0%
Isoleucine 0.803mg 0.052mg 0%
Leucine 1.395mg 0.096mg 0%
Lysine 1.219mg 0.059mg 0%
Methionine 0.368mg 0.021mg 0%
Phenylalanine 0.675mg 0.071mg 0%
Valine 1.065mg 0.062mg 0%
Histidine 0.397mg 0.034mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Feta 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
54%
Feta
18%
Yam
Minerals Daily Need Coverage Score
63%
Feta
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 - 3.59g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 908mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 14.909g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $2.3)
Which food is lower in glycemic index?
Feta
Feta is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Feta
Feta is relatively richer in vitamins
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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.