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  6. Lasagne vs. Yam

Lasagne vs. Yam — In-Depth Nutrition Comparison

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How are lasagne and yam different?

  • Lasagne is richer in selenium and vitamin B12, while yam is higher in potassium, vitamin C, vitamin B6, copper, fiber, and manganese.
  • Lasagne covers your daily need for selenium, 28% more than yam.
  • Yam is lower in saturated fat.
  • Yam has a higher glycemic index (51) than lasagne (28).

Lasagna with meat sauce, frozen, prepared and Yam, raw types were used in this article.

Infographic

Lasagne 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 14% 26% 17% 27% 30% 24% 49% 49% 25% 87%
Yam
Yam
4
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 CalciumCalcium +417.6%
Contains more IronIron +31.5%
Contains more ZincZinc +262.5%
Contains more PhosphorusPhosphorus +109.1%
Contains more SeleniumSelenium +2171.4%
Contains more PotassiumPotassium +316.3%
Contains more CopperCopper +97.8%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +105.7%
~equal in Magnesium ~21mg

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 8.3% 14% 17% 0% 18% 17% 29% 19% 28% 41% 18% 18% 13%
Yam
Yam
3
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 +485.7%
Contains more Vitamin EVitamin E +142.9%
Contains more Vitamin B2Vitamin B2 +131.3%
Contains more Vitamin B3Vitamin B3 +176.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +204.3%
Contains more CholineCholine +40.6%
Contains more Vitamin CVitamin C +584%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B6Vitamin B6 +140.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.314mg
~equal in Folate ~23µg

All nutrients comparison - raw data values

Nutrient Lasagne Yam DV% diff.
Selenium 15.9µg 0.7µg 28%
Potassium 196mg 816mg 18%
Vitamin C 2.5mg 17.1mg 16%
Sodium 373mg 9mg 16%
Vitamin B12 0.33µg 0µg 14%
Vitamin B6 0.122mg 0.293mg 13%
Protein 7.28g 1.53g 12%
Saturated fat 2.348g 0.037g 11%
Fiber 1.7g 4.1g 10%
Copper 0.09mg 0.178mg 10%
Manganese 0.193mg 0.397mg 9%
Phosphorus 115mg 55mg 9%
Fats 4.92g 0.17g 7%
Calcium 88mg 17mg 7%
Zinc 0.87mg 0.24mg 6%
Vitamin B3 1.528mg 0.552mg 6%
Cholesterol 17mg 0mg 6%
Vitamin K 7µg 2.3µg 4%
Carbs 15.36g 27.88g 4%
Vitamin B1 0.07mg 0.112mg 4%
Vitamin A 41µg 7µg 4%
Monounsaturated fat 1.758g 0.006g 4%
Starch 9.83g 4%
Vitamin B2 0.074mg 0.032mg 3%
Vitamin E 0.85mg 0.35mg 3%
Polyunsaturated fat 0.433g 0.076g 2%
Iron 0.71mg 0.54mg 2%
Choline 23.2mg 16.5mg 1%
Fructose 1.04g 1%
Calories 135kcal 118kcal 1%
Net carbs 13.66g 23.78g N/A
Vitamin D 1IU 0IU 0%
Magnesium 20mg 21mg 0%
Sugar 3.11g 0.5g N/A
Vitamin B5 0.323mg 0.314mg 0%
Trans fat 0.196g 0g N/A
Folate 24µg 23µg 0%
Tryptophan 0.085mg 0.012mg 0%
Threonine 0.219mg 0.054mg 0%
Isoleucine 0.224mg 0.052mg 0%
Leucine 0.578mg 0.096mg 0%
Lysine 0.486mg 0.059mg 0%
Methionine 0.164mg 0.021mg 0%
Phenylalanine 0.329mg 0.071mg 0%
Valine 0.285mg 0.062mg 0%
Histidine 0.183mg 0.034mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.026g N/A
Omega-3 - DPA 0.003g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.006g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.322g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 5% 15% 71%
Protein: 7.28 g
Fats: 4.92 g
Carbs: 15.36 g
Water: 70.87 g
Other: 1.57 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 +375.8%
Contains more FatsFats +2794.1%
Contains more OtherOther +91.5%
Contains more CarbsCarbs +81.5%
~equal in Water ~69.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 39% 10%
Saturated fat: Sat. Fat 2.348 g
Monounsaturated fat: Mono. Fat 1.758 g
Polyunsaturated fat: Poly. Fat 0.433 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 +29200%
Contains more Poly. FatPolyunsaturated fat +469.7%
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. Lasagne - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172114/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.