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  6. White chocolate vs. Yam

White chocolate vs. Yam — In-Depth Nutrition Comparison

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How are white chocolate and yam different?

  • White chocolate is richer in vitamin B12, vitamin B2, calcium, and phosphorus, while yam is higher in vitamin C, vitamin B6, manganese, fiber, and potassium.
  • White chocolate covers your daily need for saturated fat, 97% more than yam.
  • Yam is lower in saturated fat.

Candies, white chocolate and Yam, raw types were used in this article.

Infographic

White chocolate 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 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
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 +1070.6%
Contains more ZincZinc +208.3%
Contains more PhosphorusPhosphorus +220%
Contains more SeleniumSelenium +542.9%
Contains more MagnesiumMagnesium +75%
Contains more PotassiumPotassium +185.3%
Contains more IronIron +125%
Contains more CopperCopper +196.7%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +4862.5%

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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Yam
Yam
4
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 +28.6%
Contains more Vitamin EVitamin E +174.3%
Contains more Vitamin B2Vitamin B2 +781.3%
Contains more Vitamin B3Vitamin B3 +35%
Contains more Vitamin B5Vitamin B5 +93.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +295.7%
Contains more CholineCholine +78.8%
Contains more Vitamin CVitamin C +3320%
Contains more Vitamin B1Vitamin B1 +77.8%
Contains more Vitamin B6Vitamin B6 +423.2%
Contains more FolateFolate +228.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient White chocolate Yam DV% diff.
Saturated fat 19.412g 0.037g 88%
Fats 32.09g 0.17g 49%
Monounsaturated fat 9.097g 0.006g 23%
Vitamin B12 0.56µg 0µg 23%
Calories 539kcal 118kcal 21%
Vitamin B2 0.282mg 0.032mg 19%
Calcium 199mg 17mg 18%
Vitamin C 0.5mg 17.1mg 18%
Vitamin B6 0.056mg 0.293mg 18%
Phosphorus 176mg 55mg 17%
Manganese 0.008mg 0.397mg 17%
Potassium 286mg 816mg 16%
Fiber 0.2g 4.1g 16%
Copper 0.06mg 0.178mg 13%
Carbs 59.24g 27.88g 10%
Protein 5.87g 1.53g 9%
Cholesterol 21mg 0mg 7%
Selenium 4.5µg 0.7µg 7%
Polyunsaturated fat 1.013g 0.076g 6%
Vitamin B5 0.608mg 0.314mg 6%
Vitamin K 9.1µg 2.3µg 6%
Zinc 0.74mg 0.24mg 5%
Folate 7µg 23µg 4%
Vitamin B1 0.063mg 0.112mg 4%
Vitamin E 0.96mg 0.35mg 4%
Sodium 90mg 9mg 4%
Iron 0.24mg 0.54mg 4%
Choline 29.5mg 16.5mg 2%
Magnesium 12mg 21mg 2%
Vitamin B3 0.745mg 0.552mg 1%
Net carbs 59.04g 23.78g N/A
Sugar 59g 0.5g N/A
Vitamin A 9µg 7µg 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 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 +283.7%
Contains more FatsFats +18776.5%
Contains more CarbsCarbs +112.5%
Contains more OtherOther +82.9%
Contains more WaterWater +5253.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 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 +151516.7%
Contains more Poly. FatPolyunsaturated fat +1232.9%
Contains less Sat. FatSaturated fat -99.8%

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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.