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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 B2, copper, calcium, and vitamin B3; however, yam is richer in potassium, vitamin B6, vitamin C, and fiber.
  • Daily need coverage for potassium for yam is 21% higher.

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

Infographic

Ice cream sandwich vs Yam 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" 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 21% 26% 10% 9.8% 85% 16% 31% 17% 50% 17%
Yam
Yam
3
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 +38.1%
Contains more CalciumCalcium +405.9%
Contains more CopperCopper +42.7%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +30.9%
Contains more SeleniumSelenium +342.9%
Contains more PotassiumPotassium +609.6%
Contains more IronIron +107.7%
Contains less SodiumSodium -93%
~equal in Manganese ~0.397mg

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% 29% 8% 0% 28% 34% 29% 13% 6.5% 6.3% 3.3% 26% 4.4%
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 +1128.6%
Contains more Vitamin EVitamin E +14.3%
Contains more Vitamin B2Vitamin B2 +356.3%
Contains more Vitamin B3Vitamin B3 +183.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +47.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +50.2%
Contains more Vitamin B6Vitamin B6 +946.4%
Contains more Vitamin KVitamin K +76.9%
Contains more CholineCholine +106.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.112mg

All nutrients comparison - raw data values

Nutrient Ice cream sandwich Yam DV% diff.
Potassium 115mg 816mg 21%
Vitamin B6 0.028mg 0.293mg 20%
Vitamin C 0mg 17.1mg 19%
Fiber 0g 4.1g 16%
Polyunsaturated fat 2.272g 0.076g 15%
Fats 8.57g 0.17g 13%
Saturated fat 2.317g 0.037g 10%
Vitamin B2 0.146mg 0.032mg 9%
Vitamin A 86µg 7µg 9%
Copper 0.254mg 0.178mg 8%
Monounsaturated fat 2.661g 0.006g 7%
Cholesterol 21mg 0mg 7%
Calcium 86mg 17mg 7%
Vitamin B3 1.566mg 0.552mg 6%
Protein 4.29g 1.53g 6%
Calories 237kcal 118kcal 6%
Sodium 129mg 9mg 5%
Iron 0.26mg 0.54mg 4%
Selenium 3.1µg 0.7µg 4%
Carbs 37.14g 27.88g 3%
Zinc 0.6mg 0.24mg 3%
Folate 34µg 23µg 3%
Phosphorus 72mg 55mg 2%
Choline 8mg 16.5mg 2%
Vitamin B12 0.05µg 0µg 2%
Magnesium 29mg 21mg 2%
Vitamin B5 0.209mg 0.314mg 2%
Caffeine 4mg 0mg 1%
Manganese 0.381mg 0.397mg 1%
Vitamin K 1.3µg 2.3µg 1%
Net carbs 37.14g 23.78g N/A
Sugar 18.57g 0.5g N/A
Vitamin E 0.4mg 0.35mg 0%
Vitamin B1 0.111mg 0.112mg 0%
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 - EPA 0.002g 0g N/A
Omega-3 - DHA 0.001g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +180.4%
Contains more FatsFats +4941.2%
Contains more CarbsCarbs +33.2%
Contains more OtherOther +34.1%
Contains more WaterWater +42.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 37% 31%
Saturated fat: Sat. Fat 2.317 g
Monounsaturated fat: Mono. Fat 2.661 g
Polyunsaturated fat: Poly. Fat 2.272 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 +44250%
Contains more Poly. FatPolyunsaturated fat +2889.5%
Contains less Sat. FatSaturated fat -98.4%

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.