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  6. Rice pudding vs. Yam

Rice pudding vs. Yam — In-Depth Nutrition Comparison

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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

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%

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%

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.