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  6. Pancake vs. Yam

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 from Pancake is 26% higher.

Food types used in this article are Pancakes, plain, prepared from recipe and Yam, raw.

Infographic

Pancake 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.
Pancake
Pancake
5
:
5
Yam
Yam
Contains more Calcium +1188.2%
Contains more Iron +233.3%
Contains more Phosphorus +189.1%
Contains more Zinc +133.3%
Contains more Selenium +2028.6%
Contains more Magnesium +31.3%
Contains more Potassium +518.2%
Contains less Sodium -97.9%
Contains more Copper +263.3%
Contains more Manganese +98.5%
Pancake
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 68% 12% 69% 12% 58% 16% 17% 27% 82%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains more Calcium +1188.2%
Contains more Iron +233.3%
Contains more Phosphorus +189.1%
Contains more Zinc +133.3%
Contains more Selenium +2028.6%
Contains more Magnesium +31.3%
Contains more Potassium +518.2%
Contains less Sodium -97.9%
Contains more Copper +263.3%
Contains more Manganese +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.
Pancake
Pancake
7
:
5
Yam
Yam
Contains more Vitamin A +42%
Contains more Vitamin B1 +79.5%
Contains more Vitamin B2 +778.1%
Contains more Vitamin B3 +183.9%
Contains more Vitamin B5 +29%
Contains more Folate +65.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +5600%
Contains more Vitamin B6 +537%
Pancake
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 0% 0% 1% 51% 65% 30% 25% 11% 29% 28% 0%
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 +42%
Contains more Vitamin B1 +79.5%
Contains more Vitamin B2 +778.1%
Contains more Vitamin B3 +183.9%
Contains more Vitamin B5 +29%
Contains more Folate +65.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +5600%
Contains more Vitamin B6 +537%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pancake
Pancake
4
:
1
Yam
Yam
Contains more Protein +318.3%
Contains more Fats +5605.9%
Contains more Other +229.3%
Contains more Water +31.6%
Equal in Carbs - 27.88
Pancake
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 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 +318.3%
Contains more Fats +5605.9%
Contains more Other +229.3%
Contains more Water +31.6%
Equal in Carbs - 27.88

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pancake
Pancake
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +41133.3%
Contains more Polyunsaturated fat +5751.3%
Contains less Saturated Fat -98.3%
Pancake
23% 27% 49%
Saturated Fat: 2.122 g
Monounsaturated Fat: 2.474 g
Polyunsaturated fat: 4.447 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +41133.3%
Contains more Polyunsaturated fat +5751.3%
Contains less Saturated Fat -98.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pancake Yam Opinion
Net carbs 28.3g 23.78g Pancake
Protein 6.4g 1.53g Pancake
Fats 9.7g 0.17g Pancake
Carbs 28.3g 27.88g Pancake
Calories 227kcal 118kcal Pancake
Sugar 0.5g Pancake
Fiber 4.1g Yam
Calcium 219mg 17mg Pancake
Iron 1.8mg 0.54mg Pancake
Magnesium 16mg 21mg Yam
Phosphorus 159mg 55mg Pancake
Potassium 132mg 816mg Yam
Sodium 439mg 9mg Yam
Zinc 0.56mg 0.24mg Pancake
Copper 0.049mg 0.178mg Yam
Manganese 0.2mg 0.397mg Yam
Selenium 14.9µg 0.7µg Pancake
Vitamin A 196IU 138IU Pancake
Vitamin A RAE 54µg 7µg Pancake
Vitamin E 0.35mg Yam
Vitamin C 0.3mg 17.1mg Yam
Vitamin B1 0.201mg 0.112mg Pancake
Vitamin B2 0.281mg 0.032mg Pancake
Vitamin B3 1.567mg 0.552mg Pancake
Vitamin B5 0.405mg 0.314mg Pancake
Vitamin B6 0.046mg 0.293mg Yam
Folate 38µg 23µg Pancake
Vitamin B12 0.22µg 0µg Pancake
Vitamin K 2.3µg Yam
Tryptophan 0.08mg 0.012mg Pancake
Threonine 0.237mg 0.054mg Pancake
Isoleucine 0.297mg 0.052mg Pancake
Leucine 0.513mg 0.096mg Pancake
Lysine 0.321mg 0.059mg Pancake
Methionine 0.147mg 0.021mg Pancake
Phenylalanine 0.319mg 0.071mg Pancake
Valine 0.335mg 0.062mg Pancake
Histidine 0.152mg 0.034mg Pancake
Cholesterol 59mg 0mg Yam
Saturated Fat 2.122g 0.037g Yam
Omega-3 - DHA 0.005g 0g Pancake
Monounsaturated Fat 2.474g 0.006g Pancake
Polyunsaturated fat 4.447g 0.076g Pancake

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pancake 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
21%
Pancake
19%
Yam
Minerals Daily Need Coverage Score
42%
Pancake
26%
Yam

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 430mg)
Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 59mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 2.085g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Pancake
Pancake is lower in Sugar (difference - 0.5g)
Which food is cheaper?
Pancake
Pancake is cheaper (difference - $0.2)
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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.