Potato bread vs. Yam — In-Depth Nutrition Comparison
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Important differences between potato bread and yam
- Potato bread has more phosphorus, folate, iron, calcium, selenium, zinc, and vitamin B5; however, yam is richer in vitamin C and copper.
- Potato bread's daily need coverage for phosphorus is 45% more.
- Potato bread contains 42 times more sodium than yam. Potato bread contains 375mg of sodium, while yam contains 9mg.
The food varieties used in the comparison are Bread, potato and Yam, raw.
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.
| Contains more MagnesiumMagnesium | +33.3% |
| Contains more CalciumCalcium | +1005.9% |
| Contains more IronIron | +316.7% |
| Contains more ZincZinc | +500% |
| Contains more PhosphorusPhosphorus | +570.9% |
| Contains more SeleniumSelenium | +1257.1% |
| Contains more PotassiumPotassium | +13.6% |
| Contains more CopperCopper | +89.4% |
| Contains less SodiumSodium | -97.6% |
| Contains more ManganeseManganese | +56.9% |
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 | +242.9% |
| Contains more Vitamin EVitamin E | +34.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +67.9% |
| Contains more Vitamin B2Vitamin B2 | +231.3% |
| Contains more Vitamin B3Vitamin B3 | +126.4% |
| Contains more Vitamin B5Vitamin B5 | +160.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +195.7% |
| Contains more FolateFolate | +447.8% |
| Contains more CholineCholine | +11.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +26.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.5 g
Fats:
3.13 g
Carbs:
47.07 g
Water:
33.55 g
Other:
3.75 g
Protein:
1.53 g
Fats:
0.17 g
Carbs:
27.88 g
Water:
69.6 g
Other:
0.82 g
| Contains more ProteinProtein | +717% |
| Contains more FatsFats | +1741.2% |
| Contains more CarbsCarbs | +68.8% |
| Contains more OtherOther | +357.3% |
| Contains more WaterWater | +107.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Phosphorus | 369mg | 55mg | 45% |
| Folate | 126µg | 23µg | 26% |
| Protein | 12.5g | 1.53g | 22% |
| Iron | 2.25mg | 0.54mg | 21% |
| Vitamin C | 0mg | 17.1mg | 19% |
| Calcium | 188mg | 17mg | 17% |
| Selenium | 9.5µg | 0.7µg | 16% |
| Sodium | 375mg | 9mg | 16% |
| Zinc | 1.44mg | 0.24mg | 11% |
| Vitamin B5 | 0.817mg | 0.314mg | 10% |
| Fiber | 6.3g | 4.1g | 9% |
| Copper | 0.094mg | 0.178mg | 9% |
| Calories | 266kcal | 118kcal | 7% |
| Carbs | 47.07g | 27.88g | 6% |
| Manganese | 0.253mg | 0.397mg | 6% |
| Vitamin B12 | 0.15µg | 0µg | 6% |
| Vitamin B2 | 0.106mg | 0.032mg | 6% |
| Vitamin B1 | 0.188mg | 0.112mg | 6% |
| Vitamin B6 | 0.232mg | 0.293mg | 5% |
| Fats | 3.13g | 0.17g | 5% |
| Vitamin B3 | 1.25mg | 0.552mg | 4% |
| Vitamin K | 6.8µg | 2.3µg | 4% |
| Potassium | 718mg | 816mg | 3% |
| Vitamin A | 24µg | 7µg | 2% |
| Magnesium | 28mg | 21mg | 2% |
| Vitamin D | 0.1µg | 0µg | 1% |
| Polyunsaturated fat | 0g | 0.076g | 1% |
| Vitamin E | 0.47mg | 0.35mg | 1% |
| Net carbs | 40.77g | 23.78g | N/A |
| Vitamin D | 2IU | 0IU | 0% |
| Sugar | 9.38g | 0.5g | N/A |
| Saturated fat | 0g | 0.037g | 0% |
| Choline | 18.4mg | 16.5mg | 0% |
| Monounsaturated fat | 0g | 0.006g | 0% |
| Tryptophan | 0.081mg | 0.012mg | 0% |
| Threonine | 0.224mg | 0.054mg | 0% |
| Isoleucine | 0.268mg | 0.052mg | 0% |
| Leucine | 0.44mg | 0.096mg | 0% |
| Lysine | 0.311mg | 0.059mg | 0% |
| Methionine | 0.112mg | 0.021mg | 0% |
| Phenylalanine | 0.285mg | 0.071mg | 0% |
| Valine | 0.305mg | 0.062mg | 0% |
| Histidine | 0.143mg | 0.034mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
27%
18%
Minerals Daily Need Coverage Score
59%
26%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 8.88g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 366mg)
Which food is lower in glycemic index?
Yam is lower in glycemic index (difference - 10)
Which food is lower in Saturated fat?
Potato bread is lower in Saturated fat (difference - 0.037g)
Which food is cheaper?
Potato bread is cheaper (difference - $0.2)
Which food is richer in minerals?
Potato bread is relatively richer in minerals
Which food is richer in vitamins?
Potato bread is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)