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  6. Yam vs. Bologna sausage

Yam vs. Bologna sausage — In-Depth Nutrition Comparison

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Differences between yam and bologna sausage

  • Yam is higher in vitamin C and fiber; however, bologna sausage is richer in vitamin B12, vitamin B1, selenium, vitamin B3, and zinc.
  • Bologna sausage's daily need coverage for sodium is 39% higher.
  • Yam has less sodium.
  • Bologna sausage has a lower glycemic index (0) than yam (51).

The food types used in this comparison are Yam, raw and Bologna, pork.

Infographic

Yam vs Bologna sausage 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.3% 25% 29% 27% 55% 60% 118% 4.7% 69%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +54.5%
Contains more PotassiumPotassium +190.4%
Contains more CopperCopper +122.5%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +1002.8%
Contains more IronIron +42.6%
Contains more ZincZinc +745.8%
Contains more PhosphorusPhosphorus +152.7%
Contains more SeleniumSelenium +1714.3%

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.
Yam
Yam
5
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%
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% 5.2% 21% 131% 36% 73% 43% 62% 116% 0.75% 3.8% 30%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +34.6%
Contains more Vitamin KVitamin K +666.7%
Contains more FolateFolate +360%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +367%
Contains more Vitamin B2Vitamin B2 +390.6%
Contains more Vitamin B3Vitamin B3 +606.5%
Contains more Vitamin B5Vitamin B5 +129.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +229.7%
~equal in Vitamin B6 ~0.27mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
15% 20% 61% 4%
Protein: 15.3 g
Fats: 19.87 g
Carbs: 0.73 g
Water: 60.6 g
Other: 3.5 g
Contains more CarbsCarbs +3719.2%
Contains more WaterWater +14.9%
Contains more ProteinProtein +900%
Contains more FatsFats +11588.2%
Contains more OtherOther +326.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
37% 52% 11%
Saturated fat: Sat. Fat 6.839 g
Monounsaturated fat: Mono. Fat 9.732 g
Polyunsaturated fat: Poly. Fat 2.107 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +162100%
Contains more Poly. FatPolyunsaturated fat +2672.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yam Bologna sausage DV% diff.
Vitamin B12 0µg 0.93µg 39%
Sodium 9mg 907mg 39%
Vitamin B1 0.112mg 0.523mg 34%
Saturated fat 0.037g 6.839g 31%
Fats 0.17g 19.87g 30%
Protein 1.53g 15.3g 28%
Monounsaturated fat 0.006g 9.732g 24%
Selenium 0.7µg 12.7µg 22%
Vitamin B3 0.552mg 3.9mg 21%
Cholesterol 0mg 59mg 20%
Vitamin C 17.1mg 0mg 19%
Potassium 816mg 281mg 16%
Zinc 0.24mg 2.03mg 16%
Manganese 0.397mg 0.036mg 16%
Fiber 4.1g 0g 16%
Polyunsaturated fat 0.076g 2.107g 14%
Phosphorus 55mg 139mg 12%
Copper 0.178mg 0.08mg 11%
Vitamin B2 0.032mg 0.157mg 10%
Carbs 27.88g 0.73g 9%
Vitamin B5 0.314mg 0.72mg 8%
Choline 16.5mg 54.4mg 7%
Vitamin D 0IU 56IU 7%
Vitamin D 0µg 1.4µg 7%
Calories 118kcal 247kcal 6%
Folate 23µg 5µg 5%
Iron 0.54mg 0.77mg 3%
Magnesium 21mg 14mg 2%
Vitamin B6 0.293mg 0.27mg 2%
Vitamin K 2.3µg 0.3µg 2%
Vitamin E 0.35mg 0.26mg 1%
Vitamin A 7µg 0µg 1%
Calcium 17mg 11mg 1%
Net carbs 23.78g 0.73g N/A
Sugar 0.5g 0g N/A
Tryptophan 0.012mg 0.149mg 0%
Threonine 0.054mg 0.641mg 0%
Isoleucine 0.052mg 0.663mg 0%
Leucine 0.096mg 1.168mg 0%
Lysine 0.059mg 1.204mg 0%
Methionine 0.021mg 0.412mg 0%
Phenylalanine 0.071mg 0.585mg 0%
Valine 0.062mg 0.737mg 0%
Histidine 0.034mg 0.482mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Bologna sausage
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
18%
Yam
40%
Bologna sausage
Minerals Daily Need Coverage Score
26%
Yam
40%
Bologna sausage

Comparison summary

Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 59mg)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 898mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 6.802g)
Which food is lower in Sugar?
Bologna sausage
Bologna sausage is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Bologna sausage
Bologna sausage is lower in glycemic index (difference - 51)
Which food is cheaper?
Bologna sausage
Bologna sausage 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.
Which food is richer in vitamins?
?
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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/nutrients
  2. Bologna sausage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173856/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.