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  6. Pound cake vs. Yam

Pound cake vs. Yam — In-Depth Nutrition Comparison

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Differences between pound cake and yam

  • Pound cake is higher in vitamin B2 and vitamin B12; however, yam is richer in vitamin B6, potassium, vitamin C, copper, and fiber.
  • Pound cake's daily need coverage for saturated fat is 24% higher.

The food types used in this comparison are Cake, pound, commercially prepared, butter (includes fresh and frozen) and Yam, raw.

Infographic

Pound cake 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 5.7% 14% 13% 56% 14% 12% 60% 49% 14% 27%
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 CalciumCalcium +176.5%
Contains more IronIron +174.1%
Contains more ZincZinc +79.2%
Contains more PhosphorusPhosphorus +154.5%
Contains more SeleniumSelenium +614.3%
Contains more MagnesiumMagnesium +162.5%
Contains more PotassiumPotassium +447.7%
Contains more CopperCopper +323.8%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +260.9%

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.
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% 23% 13% 12% 43% 57% 30% 29% 8.3% 45% 4.3% 32% 36%
Yam
Yam
3
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 +900%
Contains more Vitamin EVitamin E +85.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +54.5%
Contains more Vitamin B2Vitamin B2 +678.1%
Contains more Vitamin B3Vitamin B3 +192.6%
Contains more Vitamin B5Vitamin B5 +54.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +82.6%
Contains more CholineCholine +297.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +713.9%
Contains more Vitamin KVitamin K +35.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 14% 54% 26%
Protein: 5 g
Fats: 13.96 g
Carbs: 53.64 g
Water: 25.87 g
Other: 1.53 g
Yam
Yam
1
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 +226.8%
Contains more FatsFats +8111.8%
Contains more CarbsCarbs +92.4%
Contains more OtherOther +86.6%
Contains more WaterWater +169%

Fat Type Comparison

Fat type breakdown side-by-side comparison
43% 27% 30%
Saturated fat: Sat. Fat 4.811 g
Monounsaturated fat: Mono. Fat 3.02 g
Polyunsaturated fat: Poly. Fat 3.419 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 +50233.3%
Contains more Poly. FatPolyunsaturated fat +4398.7%
Contains less Sat. FatSaturated fat -99.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pound cake Yam DV% diff.
Polyunsaturated fat 3.419g 0.076g 22%
Cholesterol 66mg 0mg 22%
Saturated fat 4.811g 0.037g 22%
Fats 13.96g 0.17g 21%
Vitamin B6 0.036mg 0.293mg 20%
Potassium 149mg 816mg 20%
Vitamin C 0mg 17.1mg 19%
Vitamin B2 0.249mg 0.032mg 17%
Sodium 377mg 9mg 16%
Vitamin B12 0.36µg 0µg 15%
Copper 0.042mg 0.178mg 15%
Threonine 153mg 0.054mg 15%
Fiber 0.6g 4.1g 14%
Iron 1.48mg 0.54mg 12%
Phosphorus 140mg 55mg 12%
Manganese 0.11mg 0.397mg 12%
Calories 353kcal 118kcal 12%
Carbs 53.64g 27.88g 9%
Choline 65.6mg 16.5mg 9%
Monounsaturated fat 3.02g 0.006g 8%
Selenium 5µg 0.7µg 8%
Starch 17.36g 7%
Vitamin A 70µg 7µg 7%
Vitamin B3 1.615mg 0.552mg 7%
Protein 5g 1.53g 7%
Vitamin B1 0.173mg 0.112mg 5%
Folate 42µg 23µg 5%
Vitamin D 0.8µg 0µg 4%
Vitamin D 34IU 0IU 4%
Vitamin B5 0.485mg 0.314mg 3%
Magnesium 8mg 21mg 3%
Calcium 47mg 17mg 3%
Vitamin E 0.65mg 0.35mg 2%
Zinc 0.43mg 0.24mg 2%
Vitamin K 1.7µg 2.3µg 1%
Net carbs 53.04g 23.78g N/A
Sugar 33.36g 0.5g N/A
Trans fat 0.192g 0g N/A
Tryptophan 0.041mg 0.012mg 0%
Isoleucine 0.204mg 0.052mg 0%
Leucine 0.397mg 0.096mg 0%
Lysine 0.198mg 0.059mg 0%
Methionine 0.117mg 0.021mg 0%
Phenylalanine 0.239mg 0.071mg 0%
Valine 0.249mg 0.062mg 0%
Histidine 0.117mg 0.034mg 0%
Fructose 0.33g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.007g 0g N/A
Omega-3 - ALA 0.372g N/A
Omega-3 - DPA 0.005g 0g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 2.895g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pound cake Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
Pound cake
18%
Yam
Minerals Daily Need Coverage Score
26%
Pound cake
26%
Yam

Comparison summary

Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 66mg)
Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 32.86g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 368mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 4.774g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 3)
Which food is cheaper?
Pound cake
Pound cake is cheaper (difference - $0.2)
Which food is richer in vitamins?
Pound cake
Pound cake is relatively richer in vitamins
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.

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. Pound cake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172704/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.