Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Rice pudding vs. Yam — In-Depth Nutrition Comparison

Compare

How are rice pudding and yam different?

  • Rice pudding is higher in vitamin B12, calcium, vitamin B2, and vitamin D; however, yam is richer in potassium, vitamin B6, vitamin C, copper, fiber, and manganese.
  • Daily need coverage for potassium for yam is 20% higher.

Puddings, rice, dry mix, prepared with 2% milk and Yam, raw are the varieties used in this article.

Infographic

Rice pudding 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 9.3% 32% 11% 14% 6% 10% 37% 14% 7.4% 10%
Yam
Yam
6
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 +517.6%
Contains more ZincZinc +58.3%
Contains more PhosphorusPhosphorus +58.2%
Contains more SeleniumSelenium +171.4%
Contains more MagnesiumMagnesium +61.5%
Contains more PotassiumPotassium +527.7%
Contains more IronIron +45.9%
Contains more CopperCopper +888.9%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +596.5%

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 2.3% 15% 0% 12% 19% 33% 8.3% 17% 8.1% 30% 0% 3% 0%
Yam
Yam
8
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 +557.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +340.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +2342.9%
Contains more Vitamin B1Vitamin B1 +49.3%
Contains more Vitamin B3Vitamin B3 +24.6%
Contains more Vitamin B6Vitamin B6 +737.1%
Contains more FolateFolate +475%
~equal in Vitamin B5 ~0.314mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 21% 73%
Protein: 3.29 g
Fats: 1.63 g
Carbs: 20.81 g
Water: 73.43 g
Other: 0.84 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 +115%
Contains more FatsFats +858.8%
Contains more CarbsCarbs +34%
~equal in Water ~69.6g
~equal in Other ~0.82g

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 4%
Saturated fat: Sat. Fat 0.967 g
Monounsaturated fat: Mono. Fat 0.441 g
Polyunsaturated fat: Poly. Fat 0.06 g
Yam
Yam
2
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 +7250%
Contains less Sat. FatSaturated fat -96.2%
Contains more Poly. FatPolyunsaturated fat +26.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rice pudding Yam DV% diff.
Potassium 130mg 816mg 20%
Vitamin B6 0.035mg 0.293mg 20%
Copper 0.018mg 0.178mg 18%
Vitamin C 0.7mg 17.1mg 18%
Fiber 0.1g 4.1g 16%
Manganese 0.057mg 0.397mg 15%
Vitamin B12 0.24µg 0µg 10%
Calcium 105mg 17mg 9%
Vitamin B2 0.141mg 0.032mg 8%
Phosphorus 87mg 55mg 5%
Folate 4µg 23µg 5%
Vitamin D 34IU 0IU 4%
Vitamin D 0.8µg 0µg 4%
Protein 3.29g 1.53g 4%
Saturated fat 0.967g 0.037g 4%
Sodium 109mg 9mg 4%
Vitamin A 46µg 7µg 4%
Vitamin B1 0.075mg 0.112mg 3%
Choline 16.5mg 3%
Vitamin K 2.3µg 2%
Selenium 1.9µg 0.7µg 2%
Vitamin E 0.35mg 2%
Iron 0.37mg 0.54mg 2%
Magnesium 13mg 21mg 2%
Cholesterol 6mg 0mg 2%
Carbs 20.81g 27.88g 2%
Fats 1.63g 0.17g 2%
Vitamin B3 0.443mg 0.552mg 1%
Vitamin B5 0.288mg 0.314mg 1%
Monounsaturated fat 0.441g 0.006g 1%
Zinc 0.38mg 0.24mg 1%
Calories 111kcal 118kcal 0%
Net carbs 20.71g 23.78g N/A
Sugar 0.5g N/A
Polyunsaturated fat 0.06g 0.076g 0%
Tryptophan 0.039mg 0.012mg 0%
Threonine 0.126mg 0.054mg 0%
Isoleucine 0.169mg 0.052mg 0%
Leucine 0.273mg 0.096mg 0%
Lysine 0.221mg 0.059mg 0%
Methionine 0.07mg 0.021mg 0%
Phenylalanine 0.135mg 0.071mg 0%
Valine 0.187mg 0.062mg 0%
Histidine 0.075mg 0.034mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice pudding 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
11%
Rice pudding
18%
Yam
Minerals Daily Need Coverage Score
15%
Rice pudding
26%
Yam

Comparison summary

Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 6mg)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 100mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 0.93g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 8)
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Rice pudding
Rice pudding is lower in Sugar (difference - 0.5g)
Which food is cheaper?
Rice pudding
Rice pudding is cheaper (difference - $0.2)
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. Rice pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169611/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.