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  6. French toast vs. Yam

French toast vs. Yam — In-Depth Nutrition Comparison

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Significant differences between french toast and yam

  • French toast has more selenium, vitamin B2, and iron; however, yam is richer in potassium, vitamin C, vitamin B6, and copper.
  • French toast covers your daily cholesterol needs 39% more than yam.
  • Yam has 74 times less saturated fat than french toast. French toast has 2.723g of saturated fat, while yam has 0.037g.
  • Yam contains less cholesterol.
  • French toast has a higher glycemic index. The glycemic index of french toast is 67, while the glycemic index of yam is 51.

Specific food types used in this comparison are French toast, prepared from recipe, made with low fat (2%) milk and Yam, raw.

Infographic

French toast 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 12% 30% 12% 63% 19% 18% 50% 62% 25% 110%
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 +488.2%
Contains more IronIron +209.3%
Contains more ZincZinc +179.2%
Contains more PhosphorusPhosphorus +112.7%
Contains more SeleniumSelenium +2771.4%
Contains more MagnesiumMagnesium +23.5%
Contains more PotassiumPotassium +509%
Contains more CopperCopper +206.9%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +111.2%

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 1% 41% 0% 0% 51% 74% 31% 33% 17% 39% 0% 32% 0%
Yam
Yam
5
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 +1671.4%
Contains more Vitamin B1Vitamin B1 +82.1%
Contains more Vitamin B2Vitamin B2 +903.1%
Contains more Vitamin B3Vitamin B3 +194.9%
Contains more Vitamin B5Vitamin B5 +74.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +87%
Contains more Vitamin CVitamin C +5600%
Contains more Vitamin B6Vitamin B6 +295.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient French toast Yam DV% diff.
Cholesterol 116mg 0mg 39%
Selenium 20.1µg 0.7µg 35%
Vitamin B2 0.321mg 0.032mg 22%
Sodium 479mg 9mg 20%
Potassium 134mg 816mg 20%
Vitamin C 0.3mg 17.1mg 19%
Polyunsaturated fat 2.594g 0.076g 17%
Vitamin B6 0.074mg 0.293mg 17%
Fiber 4.1g 16%
Fats 10.8g 0.17g 16%
Iron 1.67mg 0.54mg 14%
Vitamin A 124µg 7µg 13%
Vitamin B12 0.31µg 0µg 13%
Copper 0.058mg 0.178mg 13%
Protein 7.7g 1.53g 12%
Saturated fat 2.723g 0.037g 12%
Monounsaturated fat 4.524g 0.006g 11%
Phosphorus 117mg 55mg 9%
Manganese 0.188mg 0.397mg 9%
Calcium 100mg 17mg 8%
Vitamin B1 0.204mg 0.112mg 8%
Vitamin B3 1.628mg 0.552mg 7%
Calories 229kcal 118kcal 6%
Vitamin B5 0.549mg 0.314mg 5%
Folate 43µg 23µg 5%
Zinc 0.67mg 0.24mg 4%
Choline 16.5mg 3%
Vitamin E 0.35mg 2%
Vitamin K 2.3µg 2%
Magnesium 17mg 21mg 1%
Carbs 25g 27.88g 1%
Net carbs 25g 23.78g N/A
Sugar 0.5g N/A
Tryptophan 0.094mg 0.012mg 0%
Threonine 0.305mg 0.054mg 0%
Isoleucine 0.375mg 0.052mg 0%
Leucine 0.621mg 0.096mg 0%
Lysine 0.413mg 0.059mg 0%
Methionine 0.188mg 0.021mg 0%
Phenylalanine 0.389mg 0.071mg 0%
Valine 0.419mg 0.062mg 0%
Histidine 0.179mg 0.034mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.01g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 11% 25% 55% 2%
Protein: 7.7 g
Fats: 10.8 g
Carbs: 25 g
Water: 54.7 g
Other: 1.8 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 +403.3%
Contains more FatsFats +6252.9%
Contains more OtherOther +119.5%
Contains more CarbsCarbs +11.5%
Contains more WaterWater +27.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 46% 26%
Saturated fat: Sat. Fat 2.723 g
Monounsaturated fat: Mono. Fat 4.524 g
Polyunsaturated fat: Poly. Fat 2.594 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 +75300%
Contains more Poly. FatPolyunsaturated fat +3313.2%
Contains less Sat. FatSaturated fat -98.6%

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. French toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174998/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.