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  6. Provolone vs. Yam

Provolone vs. Yam — In-Depth Nutrition Comparison

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What are the main differences between Provolone and Yam?

  • Yam has less Calcium, Phosphorus, Vitamin B12, Zinc, Vitamin A RAE, Selenium, and Vitamin B2 than Provolone.
  • Provolone's daily need coverage for Saturated Fat is 85% higher.
  • Yam contains less Cholesterol.

We used Cheese, provolone and Yam, raw types in this comparison.

Infographic

Provolone 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.
Provolone
Provolone
5
:
5
Yam
Yam
Contains more Calcium +4347.1%
Contains more Magnesium +33.3%
Contains more Phosphorus +801.8%
Contains more Zinc +1245.8%
Contains more Selenium +1971.4%
Contains more Potassium +491.3%
Contains less Sodium -99%
Contains more Copper +584.6%
Contains more Manganese +3870%
Equal in Iron - 0.54
Provolone
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 227% 20% 20% 213% 13% 115% 89% 9% 2% 80%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains more Calcium +4347.1%
Contains more Magnesium +33.3%
Contains more Phosphorus +801.8%
Contains more Zinc +1245.8%
Contains more Selenium +1971.4%
Contains more Potassium +491.3%
Contains less Sodium -99%
Contains more Copper +584.6%
Contains more Manganese +3870%
Equal in Iron - 0.54

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.
Provolone
Provolone
5
:
7
Yam
Yam
Contains more Vitamin A +537.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +903.1%
Contains more Vitamin B5 +51.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +52.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +489.5%
Contains more Vitamin B3 +253.8%
Contains more Vitamin B6 +301.4%
Contains more Folate +130%
Equal in Vitamin K - 2.3
Provolone
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 53% 5% 15% 0% 5% 75% 3% 29% 17% 8% 183% 6%
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 +537.7%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +903.1%
Contains more Vitamin B5 +51.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +52.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +489.5%
Contains more Vitamin B3 +253.8%
Contains more Vitamin B6 +301.4%
Contains more Folate +130%
Equal in Vitamin K - 2.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Provolone
Provolone
3
:
2
Yam
Yam
Contains more Protein +1571.9%
Contains more Fats +15558.8%
Contains more Other +474.4%
Contains more Carbs +1202.8%
Contains more Water +70%
Provolone
26% 27% 2% 41% 5%
Protein: 25.58 g
Fats: 26.62 g
Carbs: 2.14 g
Water: 40.95 g
Other: 4.71 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 +1571.9%
Contains more Fats +15558.8%
Contains more Other +474.4%
Contains more Carbs +1202.8%
Contains more Water +70%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Provolone
Provolone
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +123116.7%
Contains more Polyunsaturated fat +911.8%
Contains less Saturated Fat -99.8%
Provolone
68% 29% 3%
Saturated Fat: 17.078 g
Monounsaturated Fat: 7.393 g
Polyunsaturated fat: 0.769 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +123116.7%
Contains more Polyunsaturated fat +911.8%
Contains less Saturated 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.
Provolone Yam
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Provolone Yam Opinion
Net carbs 2.14g 23.78g Yam
Protein 25.58g 1.53g Provolone
Fats 26.62g 0.17g Provolone
Carbs 2.14g 27.88g Yam
Calories 351kcal 118kcal Provolone
Sugar 0.56g 0.5g Yam
Fiber 0g 4.1g Yam
Calcium 756mg 17mg Provolone
Iron 0.52mg 0.54mg Yam
Magnesium 28mg 21mg Provolone
Phosphorus 496mg 55mg Provolone
Potassium 138mg 816mg Yam
Sodium 876mg 9mg Yam
Zinc 3.23mg 0.24mg Provolone
Copper 0.026mg 0.178mg Yam
Manganese 0.01mg 0.397mg Yam
Selenium 14.5µg 0.7µg Provolone
Vitamin A 880IU 138IU Provolone
Vitamin A RAE 236µg 7µg Provolone
Vitamin E 0.23mg 0.35mg Yam
Vitamin D 20IU 0IU Provolone
Vitamin D 0.5µg 0µg Provolone
Vitamin C 0mg 17.1mg Yam
Vitamin B1 0.019mg 0.112mg Yam
Vitamin B2 0.321mg 0.032mg Provolone
Vitamin B3 0.156mg 0.552mg Yam
Vitamin B5 0.476mg 0.314mg Provolone
Vitamin B6 0.073mg 0.293mg Yam
Folate 10µg 23µg Yam
Vitamin B12 1.46µg 0µg Provolone
Vitamin K 2.2µg 2.3µg Yam
Tryptophan 0.345mg 0.012mg Provolone
Threonine 0.982mg 0.054mg Provolone
Isoleucine 1.091mg 0.052mg Provolone
Leucine 2.297mg 0.096mg Provolone
Lysine 2.646mg 0.059mg Provolone
Methionine 0.686mg 0.021mg Provolone
Phenylalanine 1.287mg 0.071mg Provolone
Valine 1.64mg 0.062mg Provolone
Histidine 1.115mg 0.034mg Provolone
Cholesterol 69mg 0mg Yam
Saturated Fat 17.078g 0.037g Yam
Monounsaturated Fat 7.393g 0.006g Provolone
Polyunsaturated fat 0.769g 0.076g Provolone

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Provolone 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
33%
Provolone
19%
Yam
Minerals Daily Need Coverage Score
78%
Provolone
26%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 0.06g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 867mg)
Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 17.041g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $2.3)
Which food is lower in glycemic index?
Provolone
Provolone is lower in glycemic index (difference - 24)
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. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/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.