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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 than Yam in Calcium, Vitamin B12, Phosphorus, Vitamin A RAE, Selenium, Zinc, and Vitamin B2.
  • Muenster cheese's daily need coverage for Saturated Fat is 95% higher.
  • Yam has less Cholesterol.

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.
Muenster cheese
Muenster cheese
5
:
5
Yam
Yam
Contains more Calcium +4117.6%
Contains more Magnesium +28.6%
Contains more Phosphorus +750.9%
Contains more Zinc +1070.8%
Contains more Selenium +1971.4%
Contains more Iron +31.7%
Contains more Potassium +509%
Contains less Sodium -98.6%
Contains more Copper +474.2%
Contains more Manganese +4862.5%
Muenster cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 216% 16% 20% 201% 12% 82% 77% 11% 2% 80%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains more Calcium +4117.6%
Contains more Magnesium +28.6%
Contains more Phosphorus +750.9%
Contains more Zinc +1070.8%
Contains more Selenium +1971.4%
Contains more Iron +31.7%
Contains more Potassium +509%
Contains less Sodium -98.6%
Contains more Copper +474.2%
Contains more Manganese +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.
Muenster cheese
Muenster cheese
5
:
7
Yam
Yam
Contains more Vitamin A +633.3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +900%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +34.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +761.5%
Contains more Vitamin B3 +435.9%
Contains more Vitamin B5 +65.3%
Contains more Vitamin B6 +423.2%
Contains more Folate +91.7%
Equal in Vitamin K - 2.3
Muenster cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 61% 6% 18% 0% 4% 74% 2% 12% 13% 9% 184% 7%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin A +633.3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +900%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +34.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +761.5%
Contains more Vitamin B3 +435.9%
Contains more Vitamin B5 +65.3%
Contains more Vitamin B6 +423.2%
Contains more Folate +91.7%
Equal in Vitamin K - 2.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Muenster cheese
Muenster cheese
3
:
2
Yam
Yam
Contains more Protein +1430.1%
Contains more Fats +17570.6%
Contains more Other +346.3%
Contains more Carbs +2389.3%
Contains more Water +66.6%
Muenster cheese
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
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more Protein +1430.1%
Contains more Fats +17570.6%
Contains more Other +346.3%
Contains more Carbs +2389.3%
Contains more Water +66.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Muenster cheese
Muenster cheese
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +145083.3%
Contains more Polyunsaturated fat +769.7%
Contains less Saturated Fat -99.8%
Muenster cheese
67% 31% 2%
Saturated Fat: 19.113 g
Monounsaturated Fat: 8.711 g
Polyunsaturated fat: 0.661 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +145083.3%
Contains more Polyunsaturated fat +769.7%
Contains less Saturated Fat -99.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Muenster cheese Yam
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Muenster cheese Yam Opinion
Net carbs 1.12g 23.78g Yam
Protein 23.41g 1.53g Muenster cheese
Fats 30.04g 0.17g Muenster cheese
Carbs 1.12g 27.88g Yam
Calories 368kcal 118kcal Muenster cheese
Sugar 1.12g 0.5g Yam
Fiber 0g 4.1g Yam
Calcium 717mg 17mg Muenster cheese
Iron 0.41mg 0.54mg Yam
Magnesium 27mg 21mg Muenster cheese
Phosphorus 468mg 55mg Muenster cheese
Potassium 134mg 816mg Yam
Sodium 628mg 9mg Yam
Zinc 2.81mg 0.24mg Muenster cheese
Copper 0.031mg 0.178mg Yam
Manganese 0.008mg 0.397mg Yam
Selenium 14.5µg 0.7µg Muenster cheese
Vitamin A 1012IU 138IU Muenster cheese
Vitamin A RAE 298µg 7µg Muenster cheese
Vitamin E 0.26mg 0.35mg Yam
Vitamin D 22IU 0IU Muenster cheese
Vitamin D 0.6µg 0µg Muenster cheese
Vitamin C 0mg 17.1mg Yam
Vitamin B1 0.013mg 0.112mg Yam
Vitamin B2 0.32mg 0.032mg Muenster cheese
Vitamin B3 0.103mg 0.552mg Yam
Vitamin B5 0.19mg 0.314mg Yam
Vitamin B6 0.056mg 0.293mg Yam
Folate 12µg 23µg Yam
Vitamin B12 1.47µg 0µg Muenster cheese
Vitamin K 2.5µg 2.3µg Muenster cheese
Tryptophan 0.327mg 0.012mg Muenster cheese
Threonine 0.888mg 0.054mg Muenster cheese
Isoleucine 1.145mg 0.052mg Muenster cheese
Leucine 2.26mg 0.096mg Muenster cheese
Lysine 2.139mg 0.059mg Muenster cheese
Methionine 0.569mg 0.021mg Muenster cheese
Phenylalanine 1.24mg 0.071mg Muenster cheese
Valine 1.482mg 0.062mg Muenster cheese
Histidine 0.829mg 0.034mg Muenster cheese
Cholesterol 96mg 0mg Yam
Saturated Fat 19.113g 0.037g Yam
Monounsaturated Fat 8.711g 0.006g Muenster cheese
Polyunsaturated fat 0.661g 0.076g Muenster cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Muenster cheese Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
32%
Muenster cheese
19%
Yam
Minerals Daily Need Coverage Score
71%
Muenster cheese
26%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 0.62g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 619mg)
Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 96mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 19.076g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $1.8)
Which food is lower in glycemic index?
Muenster cheese
Muenster cheese is lower in glycemic index (difference - 24)
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. 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.