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  6. Graham cracker vs. Yam

Graham cracker vs. Yam — In-Depth Nutrition Comparison

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The main differences between graham cracker and yam

  • Graham cracker has more iron, manganese, vitamin B3, vitamin B2, phosphorus, folate, and vitamin B1; however, yam has more vitamin C and potassium.
  • Daily need coverage for iron for graham cracker is 41% higher.
  • Yam has 51 times less sodium than graham cracker. Graham cracker has 459mg of sodium, while yam has 9mg.
  • Graham cracker has a higher glycemic index than yam.

Food types used in this article are Cookies, graham crackers, plain or honey (includes cinnamon) and Yam, raw.

Infographic

Graham cracker 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Yam
Yam
2
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 +90.5%
Contains more CalciumCalcium +352.9%
Contains more IronIron +600%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +236.4%
Contains more ManganeseManganese +156.7%
Contains more SeleniumSelenium +800%
Contains more PotassiumPotassium +380%
Contains less SodiumSodium -98%
~equal in Copper ~0.178mg

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% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Yam
Yam
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin EVitamin E +331.4%
Contains more Vitamin B1Vitamin B1 +136.6%
Contains more Vitamin B2Vitamin B2 +890.6%
Contains more Vitamin B3Vitamin B3 +704.2%
Contains more Vitamin B5Vitamin B5 +33.8%
Contains more Vitamin KVitamin K +521.7%
Contains more FolateFolate +295.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +87.8%
Contains more CholineCholine +179.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Graham cracker Yam DV% diff.
Iron 3.78mg 0.54mg 41%
Polyunsaturated fat 5.388g 0.076g 35%
Manganese 1.019mg 0.397mg 27%
Vitamin B3 4.439mg 0.552mg 24%
Vitamin B2 0.317mg 0.032mg 22%
Sodium 459mg 9mg 20%
Starch 46.56g 19%
Vitamin C 0mg 17.1mg 19%
Potassium 170mg 816mg 19%
Phosphorus 185mg 55mg 19%
Folate 91µg 23µg 17%
Carbs 77.66g 27.88g 17%
Calories 430kcal 118kcal 16%
Fats 10.6g 0.17g 16%
Vitamin B1 0.265mg 0.112mg 13%
Vitamin B6 0.156mg 0.293mg 11%
Vitamin K 14.3µg 2.3µg 10%
Protein 6.69g 1.53g 10%
Selenium 6.3µg 0.7µg 10%
Vitamin E 1.51mg 0.35mg 8%
Zinc 0.96mg 0.24mg 7%
Saturated fat 1.633g 0.037g 7%
Calcium 77mg 17mg 6%
Monounsaturated fat 2.509g 0.006g 6%
Magnesium 40mg 21mg 5%
Fiber 3.4g 4.1g 3%
Vitamin B5 0.42mg 0.314mg 2%
Choline 5.9mg 16.5mg 2%
Fructose 0.99g 1%
Vitamin A 0µg 7µg 1%
Copper 0.17mg 0.178mg 1%
Net carbs 74.26g 23.78g N/A
Sugar 24.85g 0.5g N/A
Trans fat 0.055g 0g N/A
Tryptophan 0.012mg 0%
Threonine 0.054mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.059mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.071mg 0%
Valine 0.062mg 0%
Histidine 0.034mg 0%
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 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 +337.3%
Contains more FatsFats +6135.3%
Contains more CarbsCarbs +178.6%
Contains more OtherOther +102.4%
Contains more WaterWater +1953.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 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 +41716.7%
Contains more Poly. FatPolyunsaturated fat +6989.5%
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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.