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  6. Powdered milk vs. Yam

Powdered milk vs. Yam — In-Depth Nutrition Comparison

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The main differences between Powdered milk and Yam

  • Yam contains less Vitamin B12, Phosphorus, Vitamin B2, Calcium, Vitamin B5, Zinc, Selenium, and Vitamin A than Powdered milk.
  • Daily need coverage for Vitamin B12 from Powdered milk is 135% higher.

Food types used in this article are Milk, dry, whole, without added vitamin D and Yam, cooked, boiled, drained, or baked, without salt.

Infographic

Powdered milk 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 61% 274% 117% 18% 27% 91% 333% 48% 5.2% 89%
Yam
Yam
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
Contains more MagnesiumMagnesium +372.2%
Contains more CalciumCalcium +6414.3%
Contains more PotassiumPotassium +98.5%
Contains more ZincZinc +1570%
Contains more PhosphorusPhosphorus +1483.7%
Contains more SeleniumSelenium +2228.6%
Contains more IronIron +10.6%
Contains more CopperCopper +90%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +827.5%

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.
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 29% 56% 12% 15% 71% 278% 12% 136% 70% 406% 5.5% 28% 64%
Yam
Yam
1
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 40% 7.3% 6.8% 0% 24% 6.5% 10% 19% 53% 0% 5.8% 12% 8.8%
Contains more Vitamin AVitamin A +665.6%
Contains more Vitamin EVitamin E +70.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +197.9%
Contains more Vitamin B2Vitamin B2 +4203.6%
Contains more Vitamin B3Vitamin B3 +17%
Contains more Vitamin B5Vitamin B5 +630.2%
Contains more Vitamin B6Vitamin B6 +32.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +131.3%
Contains more CholineCholine +624.7%
Contains more Vitamin CVitamin C +40.7%
~equal in Vitamin K ~2.3µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 27% 38% 2% 6%
Protein: 26.32 g
Fats: 26.71 g
Carbs: 38.42 g
Water: 2.47 g
Other: 6.08 g
Yam
Yam
1
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more ProteinProtein +1666.4%
Contains more FatsFats +18978.6%
Contains more CarbsCarbs +39.8%
Contains more OtherOther +700%
Contains more WaterWater +2739.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 31% 3%
Saturated Fat: Sat. Fat 16.742 g
Monounsaturated Fat: Mono. Fat 7.924 g
Polyunsaturated fat: Poly. Fat 0.665 g
Yam
Yam
1
31% 5% 64%
Saturated Fat: Sat. Fat 0.029 g
Monounsaturated Fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated Fat +158380%
Contains more Poly. FatPolyunsaturated fat +1008.3%
Contains less Sat. FatSaturated 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.
Powdered milk Yam
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Powdered milk Yam Opinion
Calories 496kcal 116kcal Powdered milk
Protein 26.32g 1.49g Powdered milk
Fats 26.71g 0.14g Powdered milk
Vitamin C 8.6mg 12.1mg Yam
Net carbs 38.42g 23.58g Powdered milk
Carbs 38.42g 27.48g Powdered milk
Cholesterol 97mg 0mg Yam
Vitamin D 20IU 0IU Powdered milk
Magnesium 85mg 18mg Powdered milk
Calcium 912mg 14mg Powdered milk
Potassium 1330mg 670mg Powdered milk
Iron 0.47mg 0.52mg Yam
Sugar 38.42g 0.49g Yam
Fiber 0g 3.9g Yam
Copper 0.08mg 0.152mg Yam
Zinc 3.34mg 0.2mg Powdered milk
Phosphorus 776mg 49mg Powdered milk
Sodium 371mg 8mg Yam
Vitamin A 934IU 122IU Powdered milk
Vitamin A 258µg 6µg Powdered milk
Vitamin E 0.58mg 0.34mg Powdered milk
Vitamin D 0.5µg 0µg Powdered milk
Manganese 0.04mg 0.371mg Yam
Selenium 16.3µg 0.7µg Powdered milk
Vitamin B1 0.283mg 0.095mg Powdered milk
Vitamin B2 1.205mg 0.028mg Powdered milk
Vitamin B3 0.646mg 0.552mg Powdered milk
Vitamin B5 2.271mg 0.311mg Powdered milk
Vitamin B6 0.302mg 0.228mg Powdered milk
Vitamin B12 3.25µg 0µg Powdered milk
Vitamin K 2.2µg 2.3µg Yam
Folate 37µg 16µg Powdered milk
Choline 117.4mg 16.2mg Powdered milk
Saturated Fat 16.742g 0.029g Yam
Monounsaturated Fat 7.924g 0.005g Powdered milk
Polyunsaturated fat 0.665g 0.06g Powdered milk
Tryptophan 0.371mg 0.012mg Powdered milk
Threonine 1.188mg 0.052mg Powdered milk
Isoleucine 1.592mg 0.05mg Powdered milk
Leucine 2.578mg 0.094mg Powdered milk
Lysine 2.087mg 0.058mg Powdered milk
Methionine 0.66mg 0.02mg Powdered milk
Phenylalanine 1.271mg 0.069mg Powdered milk
Valine 1.762mg 0.06mg Powdered milk
Histidine 0.714mg 0.033mg Powdered milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Powdered milk Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
91%
Powdered milk
15%
Yam
Minerals Daily Need Coverage Score
106%
Powdered milk
23%
Yam

Comparison summary

Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 97mg)
Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 37.93g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 363mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 16.713g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $2)
Which food is lower in glycemic index?
Powdered milk
Powdered milk is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Powdered milk
Powdered milk is relatively richer in minerals
Which food is richer in vitamins?
Powdered milk
Powdered milk is relatively richer in vitamins

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. Powdered milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173454/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.