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  6. Powdered milk vs. Yam

Powdered milk vs. Yam — In-Depth Nutrition Comparison

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Summary of differences between powdered milk and yam

  • The amount of vitamin B12, phosphorus, vitamin B2, calcium, vitamin B5, selenium, zinc, and choline in powdered milk is higher than in yam.
  • Powdered milk covers your daily need for vitamin B12, 135% more than yam.
  • Powdered milk has a lower glycemic index. The glycemic index of powdered milk is 32, while the glycemic index of yam is 51.

These are the specific foods used in this comparison Milk, dry, whole, without added vitamin D and Yam, raw.

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 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more MagnesiumMagnesium +304.8%
Contains more CalciumCalcium +5264.7%
Contains more PotassiumPotassium +63%
Contains more ZincZinc +1291.7%
Contains more PhosphorusPhosphorus +1310.9%
Contains more SeleniumSelenium +2228.6%
Contains more IronIron +14.9%
Contains more CopperCopper +122.5%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +892.5%

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% 86% 12% 7.5% 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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin AVitamin A +3585.7%
Contains more Vitamin EVitamin E +65.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +152.7%
Contains more Vitamin B2Vitamin B2 +3665.6%
Contains more Vitamin B3Vitamin B3 +17%
Contains more Vitamin B5Vitamin B5 +623.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +60.9%
Contains more CholineCholine +611.5%
Contains more Vitamin CVitamin C +98.8%
~equal in Vitamin B6 ~0.293mg
~equal in Vitamin K ~2.3µg

All nutrients comparison - raw data values

Nutrient Powdered milk Yam DV% diff.
Vitamin B12 3.25µg 0µg 135%
Phosphorus 776mg 55mg 103%
Vitamin B2 1.205mg 0.032mg 90%
Calcium 912mg 17mg 90%
Saturated fat 16.742g 0.037g 76%
Protein 26.32g 1.53g 50%
Fats 26.71g 0.17g 41%
Vitamin B5 2.271mg 0.314mg 39%
Cholesterol 97mg 0mg 32%
Selenium 16.3µg 0.7µg 28%
Zinc 3.34mg 0.24mg 28%
Vitamin A 258µg 7µg 28%
Monounsaturated fat 7.924g 0.006g 20%
Calories 496kcal 118kcal 19%
Choline 117.4mg 16.5mg 18%
Manganese 0.04mg 0.397mg 16%
Sodium 371mg 9mg 16%
Fiber 0g 4.1g 16%
Magnesium 85mg 21mg 15%
Potassium 1330mg 816mg 15%
Vitamin B1 0.283mg 0.112mg 14%
Copper 0.08mg 0.178mg 11%
Vitamin C 8.6mg 17.1mg 9%
Carbs 38.42g 27.88g 4%
Polyunsaturated fat 0.665g 0.076g 4%
Folate 37µg 23µg 4%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Vitamin E 0.58mg 0.35mg 2%
Vitamin B3 0.646mg 0.552mg 1%
Vitamin B6 0.302mg 0.293mg 1%
Iron 0.47mg 0.54mg 1%
Net carbs 38.42g 23.78g N/A
Sugar 38.42g 0.5g N/A
Vitamin K 2.2µg 2.3µg 0%
Tryptophan 0.371mg 0.012mg 0%
Threonine 1.188mg 0.054mg 0%
Isoleucine 1.592mg 0.052mg 0%
Leucine 2.578mg 0.096mg 0%
Lysine 2.087mg 0.059mg 0%
Methionine 0.66mg 0.021mg 0%
Phenylalanine 1.271mg 0.071mg 0%
Valine 1.762mg 0.062mg 0%
Histidine 0.714mg 0.034mg 0%

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
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 +1620.3%
Contains more FatsFats +15611.8%
Contains more CarbsCarbs +37.8%
Contains more OtherOther +641.5%
Contains more WaterWater +2717.8%

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 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +131966.7%
Contains more Poly. FatPolyunsaturated fat +775%
Contains less Sat. FatSaturated fat -99.8%

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/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.