Gratin vs. Yam — In-Depth Nutrition Comparison
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A recap on the differences between gratin and yam
- Gratin has more calcium, phosphorus, and vitamin B2; however, yam is higher in manganese, fiber, and potassium.
- Gratin covers your daily saturated fat needs 24% more than yam.
Food varieties used in this article are Potatoes, au gratin, home-prepared from recipe using butter and Yam, cooked, boiled, drained, or baked, without salt.
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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.
| Contains more CalciumCalcium | +750% |
| Contains more IronIron | +23.1% |
| Contains more ZincZinc | +245% |
| Contains more PhosphorusPhosphorus | +130.6% |
| Contains more SeleniumSelenium | +285.7% |
| Contains more PotassiumPotassium | +69.2% |
| Contains less SodiumSodium | -98.2% |
| Contains more ManganeseManganese | +130.4% |
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.
| Contains more Vitamin AVitamin A | +966.7% |
| Contains more Vitamin B2Vitamin B2 | +314.3% |
| Contains more Vitamin B3Vitamin B3 | +79.9% |
| Contains more Vitamin B5Vitamin B5 | +24.4% |
| Contains more Vitamin CVitamin C | +22.2% |
| Contains more Vitamin B1Vitamin B1 | +48.4% |
| Contains more Vitamin B6Vitamin B6 | +31% |
| Contains more FolateFolate | +45.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 4.733g | 0.029g | 21% |
| Sodium | 433mg | 8mg | 18% |
| Calcium | 119mg | 14mg | 11% |
| Fats | 7.59g | 0.14g | 11% |
| Phosphorus | 113mg | 49mg | 9% |
| Manganese | 0.161mg | 0.371mg | 9% |
| Cholesterol | 23mg | 0mg | 8% |
| Potassium | 396mg | 670mg | 8% |
| Fiber | 1.8g | 3.9g | 8% |
| Vitamin B2 | 0.116mg | 0.028mg | 7% |
| Protein | 5.06g | 1.49g | 7% |
| Vitamin A | 64µg | 6µg | 6% |
| Carbs | 11.27g | 27.48g | 5% |
| Monounsaturated fat | 2.149g | 0.005g | 5% |
| Selenium | 2.7µg | 0.7µg | 4% |
| Vitamin B6 | 0.174mg | 0.228mg | 4% |
| Zinc | 0.69mg | 0.2mg | 4% |
| Vitamin B1 | 0.064mg | 0.095mg | 3% |
| Vitamin B3 | 0.993mg | 0.552mg | 3% |
| Choline | 16.2mg | 3% | |
| Vitamin K | 2.3µg | 2% | |
| Vitamin E | 0.34mg | 2% | |
| Iron | 0.64mg | 0.52mg | 2% |
| Vitamin C | 9.9mg | 12.1mg | 2% |
| Vitamin B5 | 0.387mg | 0.311mg | 2% |
| Polyunsaturated fat | 0.276g | 0.06g | 1% |
| Calories | 132kcal | 116kcal | 1% |
| Folate | 11µg | 16µg | 1% |
| Copper | 0.16mg | 0.152mg | 1% |
| Net carbs | 9.47g | 23.58g | N/A |
| Magnesium | 20mg | 18mg | 0% |
| Sugar | 0.49g | N/A | |
| Tryptophan | 0.07mg | 0.012mg | 0% |
| Threonine | 0.192mg | 0.052mg | 0% |
| Isoleucine | 0.284mg | 0.05mg | 0% |
| Leucine | 0.443mg | 0.094mg | 0% |
| Lysine | 0.381mg | 0.058mg | 0% |
| Methionine | 0.117mg | 0.02mg | 0% |
| Phenylalanine | 0.254mg | 0.069mg | 0% |
| Valine | 0.325mg | 0.06mg | 0% |
| Histidine | 0.151mg | 0.033mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +239.6% |
| Contains more FatsFats | +5321.4% |
| Contains more OtherOther | +173.7% |
| Contains more CarbsCarbs | +143.8% |
~equal in
Water
~70.13g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +42880% |
| Contains more Poly. FatPolyunsaturated fat | +360% |
| Contains less Sat. FatSaturated fat | -99.4% |
