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  6. Milkshake vs. Yam

Milkshake vs. Yam — In-Depth Nutrition Comparison

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Important differences between milkshake and yam

  • Milkshake has more vitamin B12, calcium, and vitamin B2; however, yam is richer in vitamin B6, vitamin C, potassium, manganese, fiber, and copper.
  • Milkshake's daily need coverage for vitamin B12 is 22% more.
  • Milkshake contains 51 times more saturated fat than yam. Milkshake contains 1.886g of saturated fat, while yam contains 0.037g.
  • Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of milkshake is 27.

The food varieties used in the comparison are Milk shakes, thick vanilla and Yam, raw.

Infographic

Milkshake 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 8.6% 44% 16% 3.8% 17% 11% 49% 12% 1.8% 13%
Yam
Yam
6
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 +758.8%
Contains more ZincZinc +62.5%
Contains more PhosphorusPhosphorus +109.1%
Contains more SeleniumSelenium +228.6%
Contains more MagnesiumMagnesium +75%
Contains more PotassiumPotassium +345.9%
Contains more IronIron +440%
Contains more CopperCopper +249%
Contains less SodiumSodium -90.5%
Contains more ManganeseManganese +2735.7%

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% 8.3% 1% 18% 7.5% 45% 2.7% 22% 9.7% 65% 0.5% 5.3% 7.8%
Yam
Yam
8
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 +257.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +509.4%
Contains more Vitamin B5Vitamin B5 +17.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin B1Vitamin B1 +273.3%
Contains more Vitamin B3Vitamin B3 +278.1%
Contains more Vitamin B6Vitamin B6 +597.6%
Contains more Vitamin KVitamin K +1050%
Contains more FolateFolate +228.6%
Contains more CholineCholine +15.4%

All nutrients comparison - raw data values

Nutrient Milkshake Yam DV% diff.
Vitamin B12 0.52µg 0µg 22%
Vitamin C 0mg 17.1mg 19%
Vitamin B6 0.042mg 0.293mg 19%
Potassium 183mg 816mg 19%
Manganese 0.014mg 0.397mg 17%
Fiber 0g 4.1g 16%
Copper 0.051mg 0.178mg 14%
Vitamin B2 0.195mg 0.032mg 13%
Calcium 146mg 17mg 13%
Phosphorus 115mg 55mg 9%
Saturated fat 1.886g 0.037g 8%
Vitamin B1 0.03mg 0.112mg 7%
Iron 0.1mg 0.54mg 6%
Vitamin D 1.2µg 0µg 6%
Vitamin D 48IU 0IU 6%
Protein 3.86g 1.53g 5%
Folate 7µg 23µg 4%
Sodium 95mg 9mg 4%
Cholesterol 12mg 0mg 4%
Fats 3.03g 0.17g 4%
Vitamin B3 0.146mg 0.552mg 3%
Carbs 17.75g 27.88g 3%
Selenium 2.3µg 0.7µg 3%
Vitamin K 0.2µg 2.3µg 2%
Vitamin E 0.05mg 0.35mg 2%
Vitamin A 25µg 7µg 2%
Magnesium 12mg 21mg 2%
Monounsaturated fat 0.875g 0.006g 2%
Vitamin B5 0.368mg 0.314mg 1%
Zinc 0.39mg 0.24mg 1%
Calories 112kcal 118kcal 0%
Net carbs 17.75g 23.78g N/A
Sugar 17.75g 0.5g N/A
Choline 14.3mg 16.5mg 0%
Polyunsaturated fat 0.113g 0.076g 0%
Tryptophan 0.054mg 0.012mg 0%
Threonine 0.174mg 0.054mg 0%
Isoleucine 0.234mg 0.052mg 0%
Leucine 0.378mg 0.096mg 0%
Lysine 0.306mg 0.059mg 0%
Methionine 0.097mg 0.021mg 0%
Phenylalanine 0.186mg 0.071mg 0%
Valine 0.258mg 0.062mg 0%
Histidine 0.105mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 3% 18% 74%
Protein: 3.86 g
Fats: 3.03 g
Carbs: 17.75 g
Water: 74.45 g
Other: 0.91 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 +152.3%
Contains more FatsFats +1682.4%
Contains more CarbsCarbs +57.1%
~equal in Water ~69.6g
~equal in Other ~0.82g

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 4%
Saturated fat: Sat. Fat 1.886 g
Monounsaturated fat: Mono. Fat 0.875 g
Polyunsaturated fat: Poly. Fat 0.113 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 +14483.3%
Contains more Poly. FatPolyunsaturated fat +48.7%
Contains less Sat. FatSaturated fat -98%

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. Milkshake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170884/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.