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  6. Muenster cheese vs. Yam

Muenster cheese vs. Yam — In-Depth Nutrition Comparison

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Differences between muenster cheese and yam

  • Muenster cheese is higher in calcium, vitamin B12, phosphorus, selenium, zinc, and vitamin B2; however, yam is richer in potassium.
  • Muenster cheese's daily need coverage for saturated fat is 95% higher.
  • Yam has less cholesterol.
  • Muenster cheese has a lower glycemic index (27) than yam (51).

The food types used in this comparison are Cheese, muenster and Yam, raw.

Infographic

Muenster cheese 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 19% 215% 12% 15% 10% 77% 201% 82% 1% 79%
Yam
Yam
5
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 +28.6%
Contains more CalciumCalcium +4117.6%
Contains more ZincZinc +1070.8%
Contains more PhosphorusPhosphorus +750.9%
Contains more SeleniumSelenium +1971.4%
Contains more PotassiumPotassium +509%
Contains more IronIron +31.7%
Contains more CopperCopper +474.2%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +4862.5%

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% 99% 5.2% 9% 3.3% 74% 1.9% 11% 13% 184% 6.3% 9% 8.4%
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 +4157.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +900%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +34.6%
Contains more Vitamin B1Vitamin B1 +761.5%
Contains more Vitamin B3Vitamin B3 +435.9%
Contains more Vitamin B5Vitamin B5 +65.3%
Contains more Vitamin B6Vitamin B6 +423.2%
Contains more FolateFolate +91.7%
~equal in Vitamin K ~2.3µg
~equal in Choline ~16.5mg

All nutrients comparison - raw data values

Nutrient Muenster cheese Yam DV% diff.
Saturated fat 19.113g 0.037g 87%
Calcium 717mg 17mg 70%
Vitamin B12 1.47µg 0µg 61%
Phosphorus 468mg 55mg 59%
Fats 30.04g 0.17g 46%
Protein 23.41g 1.53g 44%
Vitamin A 298µg 7µg 32%
Cholesterol 96mg 0mg 32%
Sodium 628mg 9mg 27%
Selenium 14.5µg 0.7µg 25%
Zinc 2.81mg 0.24mg 23%
Vitamin B2 0.32mg 0.032mg 22%
Monounsaturated fat 8.711g 0.006g 22%
Potassium 134mg 816mg 20%
Vitamin C 0mg 17.1mg 19%
Vitamin B6 0.056mg 0.293mg 18%
Manganese 0.008mg 0.397mg 17%
Fiber 0g 4.1g 16%
Copper 0.031mg 0.178mg 16%
Calories 368kcal 118kcal 13%
Carbs 1.12g 27.88g 9%
Vitamin B1 0.013mg 0.112mg 8%
Polyunsaturated fat 0.661g 0.076g 4%
Vitamin D 22IU 0IU 3%
Folate 12µg 23µg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B3 0.103mg 0.552mg 3%
Vitamin B5 0.19mg 0.314mg 2%
Iron 0.41mg 0.54mg 2%
Magnesium 27mg 21mg 1%
Vitamin E 0.26mg 0.35mg 1%
Net carbs 1.12g 23.78g N/A
Sugar 1.12g 0.5g N/A
Vitamin K 2.5µg 2.3µg 0%
Choline 15.4mg 16.5mg 0%
Tryptophan 0.327mg 0.012mg 0%
Threonine 0.888mg 0.054mg 0%
Isoleucine 1.145mg 0.052mg 0%
Leucine 2.26mg 0.096mg 0%
Lysine 2.139mg 0.059mg 0%
Methionine 0.569mg 0.021mg 0%
Phenylalanine 1.24mg 0.071mg 0%
Valine 1.482mg 0.062mg 0%
Histidine 0.829mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 30% 42% 4%
Protein: 23.41 g
Fats: 30.04 g
Carbs: 1.12 g
Water: 41.77 g
Other: 3.66 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 +1430.1%
Contains more FatsFats +17570.6%
Contains more OtherOther +346.3%
Contains more CarbsCarbs +2389.3%
Contains more WaterWater +66.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated fat: Sat. Fat 19.113 g
Monounsaturated fat: Mono. Fat 8.711 g
Polyunsaturated fat: Poly. Fat 0.661 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 +145083.3%
Contains more Poly. FatPolyunsaturated fat +769.7%
Contains less Sat. FatSaturated fat -99.8%

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. Muenster cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171245/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.