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  6. Sweet roll vs. Yam

Sweet roll vs. Yam — In-Depth Nutrition Comparison

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What are the differences between sweet roll and yam?

  • Sweet roll is higher in selenium, vitamin B2, vitamin B1, and iron, yet yam is higher in potassium, vitamin C, and vitamin B6.
  • Sweet roll's daily need coverage for selenium is 30% more.
  • The glycemic index of sweet roll is lower.

We used Sweet rolls, cinnamon, commercially prepared with raisins and Yam, raw types in this article.

Infographic

Sweet roll 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Yam
Yam
5
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 +323.5%
Contains more IronIron +196.3%
Contains more ZincZinc +145.8%
Contains more PhosphorusPhosphorus +38.2%
Contains more SeleniumSelenium +2328.6%
Contains more MagnesiumMagnesium +23.5%
Contains more PotassiumPotassium +635.1%
Contains more CopperCopper +102.3%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +32.3%

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Yam
Yam
2
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 +785.7%
Contains more Vitamin EVitamin E +468.6%
Contains more Vitamin B1Vitamin B1 +189.3%
Contains more Vitamin B2Vitamin B2 +728.1%
Contains more Vitamin B3Vitamin B3 +331.9%
Contains more Vitamin B5Vitamin B5 +29.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +91.3%
Contains more FolateFolate +213%
Contains more CholineCholine +150.3%
Contains more Vitamin CVitamin C +755%
Contains more Vitamin B6Vitamin B6 +173.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Sweet roll Yam DV% diff.
Polyunsaturated fat 7.473g 0.076g 49%
Selenium 17µg 0.7µg 30%
Fats 16.4g 0.17g 25%
Cholesterol 66mg 0mg 22%
Potassium 111mg 816mg 21%
Vitamin B1 0.324mg 0.112mg 18%
Vitamin B2 0.265mg 0.032mg 18%
Vitamin C 2mg 17.1mg 17%
Saturated fat 3.079g 0.037g 14%
Vitamin B6 0.107mg 0.293mg 14%
Sodium 304mg 9mg 13%
Calories 372kcal 118kcal 13%
Iron 1.6mg 0.54mg 13%
Folate 72µg 23µg 12%
Monounsaturated fat 4.797g 0.006g 12%
Vitamin E 1.99mg 0.35mg 11%
Vitamin B3 2.384mg 0.552mg 11%
Copper 0.088mg 0.178mg 10%
Protein 6.2g 1.53g 9%
Carbs 50.9g 27.88g 8%
Fiber 2.4g 4.1g 7%
Vitamin A 62µg 7µg 6%
Calcium 72mg 17mg 6%
Vitamin B12 0.14µg 0µg 6%
Choline 41.3mg 16.5mg 5%
Manganese 0.3mg 0.397mg 4%
Zinc 0.59mg 0.24mg 3%
Phosphorus 76mg 55mg 3%
Vitamin K 4.4µg 2.3µg 2%
Vitamin B5 0.406mg 0.314mg 2%
Magnesium 17mg 21mg 1%
Net carbs 48.5g 23.78g N/A
Sugar 31.73g 0.5g N/A
Tryptophan 0.074mg 0.012mg 0%
Threonine 0.211mg 0.054mg 0%
Isoleucine 0.259mg 0.052mg 0%
Leucine 0.458mg 0.096mg 0%
Lysine 0.243mg 0.059mg 0%
Methionine 0.117mg 0.021mg 0%
Phenylalanine 0.3mg 0.071mg 0%
Valine 0.291mg 0.062mg 0%
Histidine 0.145mg 0.034mg 0%
Omega-3 - DHA 0.004g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 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 +305.2%
Contains more FatsFats +9547.1%
Contains more CarbsCarbs +82.6%
Contains more OtherOther +107.3%
Contains more WaterWater +180.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 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 +79850%
Contains more Poly. FatPolyunsaturated fat +9732.9%
Contains less Sat. FatSaturated fat -98.8%

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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.