Gratin vs Yam - In-Depth Nutrition Comparison
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The main differences between Gratin and Yam
- Gratin has more Calcium, and Phosphorus, however Yam has more Potassium, Manganese, Fiber, Vitamin B6, and Vitamin C.
- Daily need coverage for Saturated Fat from Gratin is 23% higher.
Food types used in this article are Potatoes, au gratin, home-prepared from recipe using butter and Yam, raw.
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Calcium
+600%
Contains
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Iron
+18.5%
Contains
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Phosphorus
+105.5%
Contains
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Zinc
+187.5%
Contains
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Potassium
+106.1%
Contains
less
Sodium
-97.9%
Contains
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Copper
+11.3%
Equal in Magnesium - 21
Contains
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Calcium
+600%
Contains
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Iron
+18.5%
Contains
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Phosphorus
+105.5%
Contains
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Zinc
+187.5%
Contains
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Potassium
+106.1%
Contains
less
Sodium
-97.9%
Contains
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Copper
+11.3%
Equal in Magnesium - 21
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
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Contains
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Vitamin A
+91.3%
Contains
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Vitamin B2
+262.5%
Contains
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Vitamin B3
+79.9%
Contains
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Vitamin B5
+23.2%
Contains
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Vitamin C
+72.7%
Contains
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Vitamin B1
+75%
Contains
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Vitamin B6
+68.4%
Contains
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Folate
+109.1%
Contains
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Vitamin A
+91.3%
Contains
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Vitamin B2
+262.5%
Contains
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Vitamin B3
+79.9%
Contains
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Vitamin B5
+23.2%
Contains
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Vitamin C
+72.7%
Contains
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Vitamin B1
+75%
Contains
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Vitamin B6
+68.4%
Contains
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Folate
+109.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+230.7%
Contains
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Fats
+4364.7%
Contains
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Other
+153.7%
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Carbs
+147.4%
Equal in Water - 69.6
Contains
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Protein
+230.7%
Contains
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Fats
+4364.7%
Contains
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Other
+153.7%
Contains
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Carbs
+147.4%
Equal in Water - 69.6
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+35716.7%
Contains
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Polyunsaturated fat
+263.2%
Contains
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Saturated Fat
-99.2%
Contains
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Monounsaturated Fat
+35716.7%
Contains
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Polyunsaturated fat
+263.2%
Contains
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Saturated Fat
-99.2%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in glycemic index |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 9.47g | 23.78g |
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| Protein | 5.06g | 1.53g |
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| Fats | 7.59g | 0.17g |
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| Carbs | 11.27g | 27.88g |
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| Calories | 132kcal | 118kcal |
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| Sugar | 0.5g |
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| Fiber | 1.8g | 4.1g |
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| Calcium | 119mg | 17mg |
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| Iron | 0.64mg | 0.54mg |
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| Magnesium | 20mg | 21mg |
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| Phosphorus | 113mg | 55mg |
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| Potassium | 396mg | 816mg |
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| Sodium | 433mg | 9mg |
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| Zinc | 0.69mg | 0.24mg |
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| Copper | 0.16mg | 0.178mg |
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| Vitamin A | 264IU | 138IU |
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| Vitamin A RAE | 64µg | 7µg |
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| Vitamin E | 0.35mg |
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| Vitamin C | 9.9mg | 17.1mg |
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| Vitamin B1 | 0.064mg | 0.112mg |
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| Vitamin B2 | 0.116mg | 0.032mg |
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| Vitamin B3 | 0.993mg | 0.552mg |
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| Vitamin B5 | 0.387mg | 0.314mg |
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| Vitamin B6 | 0.174mg | 0.293mg |
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| Folate | 11µg | 23µg |
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| Vitamin K | 2.3µg |
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| Tryptophan | 0.07mg | 0.012mg |
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| Threonine | 0.192mg | 0.054mg |
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| Isoleucine | 0.284mg | 0.052mg |
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| Leucine | 0.443mg | 0.096mg |
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| Lysine | 0.381mg | 0.059mg |
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| Methionine | 0.117mg | 0.021mg |
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| Phenylalanine | 0.254mg | 0.071mg |
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| Valine | 0.325mg | 0.062mg |
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| Histidine | 0.151mg | 0.034mg |
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| Cholesterol | 23mg | 0mg |
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| Saturated Fat | 4.733g | 0.037g |
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| Monounsaturated Fat | 2.149g | 0.006g |
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| Polyunsaturated fat | 0.276g | 0.076g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
15%
19%
Minerals Daily Need Coverage Score
36%
25%
Comparison summary
Which food contains less Sodium?
Yam contains less Sodium (difference - 424mg)
Which food is lower in Cholesterol?
Yam is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Yam is lower in Saturated Fat (difference - 4.696g)
Which food is lower in Sugar?
Gratin is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Gratin is lower in glycemic index (difference - 51)
Which food is cheaper?
Gratin is cheaper (difference - $0.2)
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.
Which food is richer in vitamins?
?
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.