Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Baked Products
  4. White bread
  5. Compare
  6. White bread vs. Yam

White bread vs. Yam — In-Depth Nutrition Comparison

Compare

Significant differences between white bread and yam

  • White bread has more selenium, iron, vitamin B1, vitamin B3, folate, and vitamin B2; however, yam is richer in potassium, vitamin C, and vitamin B6.
  • White bread covers your daily selenium needs 39% more than yam.
  • Yam has 54 times less sodium than white bread. White bread has 490mg of sodium, while yam has 9mg.
  • White bread has a higher glycemic index. The glycemic index of white bread is 73, while the glycemic index of yam is 51.

Specific food types used in this comparison are Bread, white, commercially prepared (includes soft bread crumbs) and Yam, raw.

Infographic

White bread 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Yam
Yam
3
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 +747.1%
Contains more IronIron +568.5%
Contains more ZincZinc +208.3%
Contains more PhosphorusPhosphorus +78.2%
Contains more ManganeseManganese +35%
Contains more SeleniumSelenium +3042.9%
Contains more PotassiumPotassium +547.6%
Contains more CopperCopper +76.2%
Contains less SodiumSodium -98.2%
~equal in Magnesium ~21mg

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 0% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Yam
Yam
6
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 B1Vitamin B1 +375.9%
Contains more Vitamin B2Vitamin B2 +659.4%
Contains more Vitamin B3Vitamin B3 +765.9%
Contains more Vitamin B5Vitamin B5 +70.7%
Contains more FolateFolate +382.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +59.1%
Contains more Vitamin B6Vitamin B6 +236.8%
Contains more Vitamin KVitamin K +1050%
Contains more CholineCholine +13%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White bread Yam DV% diff.
Selenium 22µg 0.7µg 39%
Iron 3.61mg 0.54mg 38%
Vitamin B1 0.533mg 0.112mg 35%
Vitamin B3 4.78mg 0.552mg 26%
Folate 111µg 23µg 22%
Sodium 490mg 9mg 21%
Potassium 126mg 816mg 20%
Vitamin C 0mg 17.1mg 19%
Vitamin B6 0.087mg 0.293mg 16%
Vitamin B2 0.243mg 0.032mg 16%
Protein 8.85g 1.53g 15%
Starch 37.17g 15%
Calcium 144mg 17mg 13%
Polyunsaturated fat 1.602g 0.076g 10%
Copper 0.101mg 0.178mg 9%
Calories 266kcal 118kcal 7%
Carbs 49.42g 27.88g 7%
Phosphorus 98mg 55mg 6%
Manganese 0.536mg 0.397mg 6%
Fiber 2.7g 4.1g 6%
Zinc 0.74mg 0.24mg 5%
Fats 3.33g 0.17g 5%
Vitamin B5 0.536mg 0.314mg 4%
Saturated fat 0.698g 0.037g 3%
Fructose 2.43g 3%
Vitamin K 0.2µg 2.3µg 2%
Vitamin A 0µg 7µg 1%
Monounsaturated fat 0.599g 0.006g 1%
Vitamin E 0.22mg 0.35mg 1%
Net carbs 46.72g 23.78g N/A
Magnesium 23mg 21mg 0%
Sugar 5.67g 0.5g N/A
Trans fat 0.027g 0g N/A
Choline 14.6mg 16.5mg 0%
Tryptophan 0.012mg 0%
Threonine 0.054mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.059mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.071mg 0%
Valine 0.062mg 0%
Histidine 0.034mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +478.4%
Contains more FatsFats +1858.8%
Contains more CarbsCarbs +77.3%
Contains more OtherOther +141.5%
Contains more WaterWater +91.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 +9883.3%
Contains more Poly. FatPolyunsaturated fat +2007.9%
Contains less Sat. FatSaturated fat -94.7%

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.