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Mousse vs. Yam — In-Depth Nutrition Comparison

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Summary of differences between mousse and yam

  • Mousse has more vitamin B12, vitamin B2, and selenium, while yam has more potassium, vitamin C, vitamin B6, manganese, and fiber.
  • Mousse covers your daily need for cholesterol, 47% more than yam.
  • The amount of cholesterol in yam is lower.

These are the specific foods used in this comparison Desserts, mousse, chocolate, prepared-from-recipe and Yam, raw.

Infographic

Mousse 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.
Mousse
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 29% 13% 21% 25% 17% 50% 5% 7.7% 40%
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 +464.7%
Contains more ZincZinc +166.7%
Contains more PhosphorusPhosphorus +112.7%
Contains more SeleniumSelenium +957.1%
Contains more PotassiumPotassium +470.6%
Contains more CopperCopper +137.3%
Contains less SodiumSodium -76.3%
Contains more ManganeseManganese +572.9%
~equal in Magnesium ~21mg
~equal in Iron ~0.54mg

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.
Mousse
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 0.33% 47% 10% 0% 11% 47% 2.7% 32% 13% 59% 4% 11% 0%
Yam
Yam
7
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 +1900%
Contains more Vitamin EVitamin E +45.7%
Contains more Vitamin B2Vitamin B2 +540.6%
Contains more Vitamin B5Vitamin B5 +69.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +17000%
Contains more Vitamin B1Vitamin B1 +148.9%
Contains more Vitamin B3Vitamin B3 +278.1%
Contains more Vitamin B6Vitamin B6 +405.2%
Contains more Vitamin KVitamin K +43.8%
Contains more FolateFolate +53.3%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mousse
3
4% 16% 16% 63%
Protein: 4.14 g
Fats: 16 g
Carbs: 16.07 g
Water: 62.94 g
Other: 0.85 g
Yam
Yam
2
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 +170.6%
Contains more FatsFats +9311.8%
Contains more CarbsCarbs +73.5%
Contains more WaterWater +10.6%
~equal in Other ~0.82g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mousse
2
61% 33% 6%
Saturated fat: Sat. Fat 9.151 g
Monounsaturated fat: Mono. Fat 5.027 g
Polyunsaturated fat: Poly. Fat 0.879 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 +83683.3%
Contains more Poly. FatPolyunsaturated fat +1056.6%
Contains less Sat. FatSaturated fat -99.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mousse Yam DV% diff.
Cholesterol 140mg 0mg 47%
Saturated fat 9.151g 0.037g 41%
Fats 16g 0.17g 24%
Potassium 143mg 816mg 20%
Vitamin B12 0.47µg 0µg 20%
Vitamin C 0.1mg 17.1mg 19%
Vitamin B6 0.058mg 0.293mg 18%
Vitamin A 140µg 7µg 15%
Manganese 0.059mg 0.397mg 15%
Fiber 0.6g 4.1g 14%
Vitamin B2 0.205mg 0.032mg 13%
Monounsaturated fat 5.027g 0.006g 13%
Selenium 7.4µg 0.7µg 12%
Copper 0.075mg 0.178mg 11%
Phosphorus 117mg 55mg 9%
Calcium 96mg 17mg 8%
Vitamin B1 0.045mg 0.112mg 6%
Protein 4.14g 1.53g 5%
Polyunsaturated fat 0.879g 0.076g 5%
Calories 225kcal 118kcal 5%
Carbs 16.07g 27.88g 4%
Zinc 0.64mg 0.24mg 4%
Vitamin B5 0.533mg 0.314mg 4%
Vitamin B3 0.146mg 0.552mg 3%
Choline 16.5mg 3%
Caffeine 7mg 0mg 2%
Folate 15µg 23µg 2%
Vitamin E 0.51mg 0.35mg 1%
Sodium 38mg 9mg 1%
Vitamin K 1.6µg 2.3µg 1%
Net carbs 15.47g 23.78g N/A
Magnesium 20mg 21mg 0%
Iron 0.55mg 0.54mg 0%
Sugar 14.81g 0.5g N/A
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 0.001g 0g N/A
Omega-3 - DHA 0.01g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mousse Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
18%
Mousse
18%
Yam
Minerals Daily Need Coverage Score
22%
Mousse
26%
Yam

Comparison summary

Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 140mg)
Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 14.31g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 29mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 9.114g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $1.8)
Which food is lower in glycemic index?
Mousse
Mousse is lower in glycemic index (difference - 9)
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.

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. Mousse - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168777/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.