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  6. Ice cream sandwich vs. Yam

Ice cream sandwich vs. Yam — In-Depth Nutrition Comparison

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How are Ice cream sandwich and Yam different?

  • Ice cream sandwich is higher in Vitamin A RAE, Vitamin B2, Copper, and Calcium, however, Yam is richer in Potassium, Vitamin B6, Vitamin C, and Fiber.
  • Daily need coverage for Potassium from Yam is 21% higher.

Ice cream sandwich and Yam, raw are the varieties used in this article.

Infographic

Ice cream sandwich 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.
Ice cream sandwich
Ice cream sandwich
6
:
4
Yam
Yam
Contains more Calcium +405.9%
Contains more Magnesium +38.1%
Contains more Phosphorus +30.9%
Contains more Zinc +150%
Contains more Copper +42.7%
Contains more Selenium +342.9%
Contains more Iron +107.7%
Contains more Potassium +609.6%
Contains less Sodium -93%
Equal in Manganese - 0.397
Ice cream sandwich
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 10% 21% 31% 11% 17% 17% 85% 50% 17%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains more Calcium +405.9%
Contains more Magnesium +38.1%
Contains more Phosphorus +30.9%
Contains more Zinc +150%
Contains more Copper +42.7%
Contains more Selenium +342.9%
Contains more Iron +107.7%
Contains more Potassium +609.6%
Contains less Sodium -93%
Equal in Manganese - 0.397

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.
Ice cream sandwich
Ice cream sandwich
6
:
5
Yam
Yam
Contains more Vitamin A +107.2%
Contains more Vitamin E +14.3%
Contains more Vitamin B2 +356.3%
Contains more Vitamin B3 +183.7%
Contains more Folate +47.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +50.2%
Contains more Vitamin B6 +946.4%
Contains more Vitamin K +76.9%
Equal in Vitamin B1 - 0.112
Ice cream sandwich
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 8% 0% 0% 28% 34% 30% 13% 7% 26% 7% 4%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin A +107.2%
Contains more Vitamin E +14.3%
Contains more Vitamin B2 +356.3%
Contains more Vitamin B3 +183.7%
Contains more Folate +47.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +50.2%
Contains more Vitamin B6 +946.4%
Contains more Vitamin K +76.9%
Equal in Vitamin B1 - 0.112

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ice cream sandwich
Ice cream sandwich
4
:
1
Yam
Yam
Contains more Protein +180.4%
Contains more Fats +4941.2%
Contains more Carbs +33.2%
Contains more Other +34.1%
Contains more Water +42.3%
Ice cream sandwich
4% 9% 37% 49%
Protein: 4.29 g
Fats: 8.57 g
Carbs: 37.14 g
Water: 48.9 g
Other: 1.1 g
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more Protein +180.4%
Contains more Fats +4941.2%
Contains more Carbs +33.2%
Contains more Other +34.1%
Contains more Water +42.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ice cream sandwich
Ice cream sandwich
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +44250%
Contains more Polyunsaturated fat +2889.5%
Contains less Saturated Fat -98.4%
Ice cream sandwich
32% 37% 31%
Saturated Fat: 2.317 g
Monounsaturated Fat: 2.661 g
Polyunsaturated fat: 2.272 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +44250%
Contains more Polyunsaturated fat +2889.5%
Contains less Saturated Fat -98.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ice cream sandwich Yam
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ice cream sandwich Yam Opinion
Net carbs 37.14g 23.78g Ice cream sandwich
Protein 4.29g 1.53g Ice cream sandwich
Fats 8.57g 0.17g Ice cream sandwich
Carbs 37.14g 27.88g Ice cream sandwich
Calories 237kcal 118kcal Ice cream sandwich
Sugar 18.57g 0.5g Yam
Fiber 0g 4.1g Yam
Calcium 86mg 17mg Ice cream sandwich
Iron 0.26mg 0.54mg Yam
Magnesium 29mg 21mg Ice cream sandwich
Phosphorus 72mg 55mg Ice cream sandwich
Potassium 115mg 816mg Yam
Sodium 129mg 9mg Yam
Zinc 0.6mg 0.24mg Ice cream sandwich
Copper 0.254mg 0.178mg Ice cream sandwich
Manganese 0.381mg 0.397mg Yam
Selenium 3.1µg 0.7µg Ice cream sandwich
Vitamin A 286IU 138IU Ice cream sandwich
Vitamin A RAE 86µg 7µg Ice cream sandwich
Vitamin E 0.4mg 0.35mg Ice cream sandwich
Vitamin C 0mg 17.1mg Yam
Vitamin B1 0.111mg 0.112mg Yam
Vitamin B2 0.146mg 0.032mg Ice cream sandwich
Vitamin B3 1.566mg 0.552mg Ice cream sandwich
Vitamin B5 0.209mg 0.314mg Yam
Vitamin B6 0.028mg 0.293mg Yam
Folate 34µg 23µg Ice cream sandwich
Vitamin B12 0.05µg 0µg Ice cream sandwich
Vitamin K 1.3µg 2.3µg Yam
Tryptophan 0.012mg Yam
Threonine 0.054mg Yam
Isoleucine 0.052mg Yam
Leucine 0.096mg Yam
Lysine 0.059mg Yam
Methionine 0.021mg Yam
Phenylalanine 0.071mg Yam
Valine 0.062mg Yam
Histidine 0.034mg Yam
Cholesterol 21mg 0mg Yam
Saturated Fat 2.317g 0.037g Yam
Omega-3 - DHA 0.001g 0g Ice cream sandwich
Omega-3 - EPA 0.002g 0g Ice cream sandwich
Monounsaturated Fat 2.661g 0.006g Ice cream sandwich
Polyunsaturated fat 2.272g 0.076g Ice cream sandwich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ice cream sandwich Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
14%
Ice cream sandwich
19%
Yam
Minerals Daily Need Coverage Score
28%
Ice cream sandwich
26%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 18.07g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 120mg)
Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 21mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 2.28g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 10)
Which food is cheaper?
Ice cream sandwich
Ice cream sandwich is cheaper (difference - $0.2)
Which food is richer in minerals?
Ice cream sandwich
Ice cream sandwich is relatively richer in minerals
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.

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. Ice cream sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172226/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.