Pancake vs. Yam — In-Depth Nutrition Comparison
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The main differences between pancake and yam
- Pancake has more selenium, calcium, vitamin B2, iron, and phosphorus; however, yam has more potassium, vitamin B6, and vitamin C.
- Daily need coverage for selenium for pancake is 26% higher.
- Pancake has a higher glycemic index than yam.
Food types used in this article are Pancakes, plain, prepared from recipe and Yam, raw.
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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.
| Contains more CalciumCalcium | +1188.2% |
| Contains more IronIron | +233.3% |
| Contains more ZincZinc | +133.3% |
| Contains more PhosphorusPhosphorus | +189.1% |
| Contains more SeleniumSelenium | +2028.6% |
| Contains more MagnesiumMagnesium | +31.3% |
| Contains more PotassiumPotassium | +518.2% |
| Contains more CopperCopper | +263.3% |
| Contains less SodiumSodium | -97.9% |
| Contains more ManganeseManganese | +98.5% |
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.
| Contains more Vitamin AVitamin A | +671.4% |
| Contains more Vitamin B1Vitamin B1 | +79.5% |
| Contains more Vitamin B2Vitamin B2 | +778.1% |
| Contains more Vitamin B3Vitamin B3 | +183.9% |
| Contains more Vitamin B5Vitamin B5 | +29% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +65.2% |
| Contains more Vitamin CVitamin C | +5600% |
| Contains more Vitamin B6Vitamin B6 | +537% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 4.447g | 0.076g | 29% |
| Selenium | 14.9µg | 0.7µg | 26% |
| Cholesterol | 59mg | 0mg | 20% |
| Calcium | 219mg | 17mg | 20% |
| Potassium | 132mg | 816mg | 20% |
| Vitamin B2 | 0.281mg | 0.032mg | 19% |
| Vitamin C | 0.3mg | 17.1mg | 19% |
| Sodium | 439mg | 9mg | 19% |
| Vitamin B6 | 0.046mg | 0.293mg | 19% |
| Fiber | 4.1g | 16% | |
| Iron | 1.8mg | 0.54mg | 16% |
| Phosphorus | 159mg | 55mg | 15% |
| Fats | 9.7g | 0.17g | 15% |
| Copper | 0.049mg | 0.178mg | 14% |
| Protein | 6.4g | 1.53g | 10% |
| Vitamin B12 | 0.22µg | 0µg | 9% |
| Saturated fat | 2.122g | 0.037g | 9% |
| Manganese | 0.2mg | 0.397mg | 9% |
| Vitamin B1 | 0.201mg | 0.112mg | 7% |
| Monounsaturated fat | 2.474g | 0.006g | 6% |
| Vitamin B3 | 1.567mg | 0.552mg | 6% |
| Calories | 227kcal | 118kcal | 5% |
| Vitamin A | 54µg | 7µg | 5% |
| Folate | 38µg | 23µg | 4% |
| Zinc | 0.56mg | 0.24mg | 3% |
| Choline | 16.5mg | 3% | |
| Vitamin E | 0.35mg | 2% | |
| Vitamin B5 | 0.405mg | 0.314mg | 2% |
| Vitamin K | 2.3µg | 2% | |
| Magnesium | 16mg | 21mg | 1% |
| Net carbs | 28.3g | 23.78g | N/A |
| Carbs | 28.3g | 27.88g | 0% |
| Sugar | 0.5g | N/A | |
| Tryptophan | 0.08mg | 0.012mg | 0% |
| Threonine | 0.237mg | 0.054mg | 0% |
| Isoleucine | 0.297mg | 0.052mg | 0% |
| Leucine | 0.513mg | 0.096mg | 0% |
| Lysine | 0.321mg | 0.059mg | 0% |
| Methionine | 0.147mg | 0.021mg | 0% |
| Phenylalanine | 0.319mg | 0.071mg | 0% |
| Valine | 0.335mg | 0.062mg | 0% |
| Histidine | 0.152mg | 0.034mg | 0% |
| Omega-3 - DHA | 0.005g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +318.3% |
| Contains more FatsFats | +5605.9% |
| Contains more OtherOther | +229.3% |
| Contains more WaterWater | +31.6% |
~equal in
Carbs
~27.88g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +41133.3% |
| Contains more Poly. FatPolyunsaturated fat | +5751.3% |
| Contains less Sat. FatSaturated fat | -98.3% |