Yam vs. Butter cookie — In-Depth Nutrition Comparison
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What are the main differences between yam and butter cookie?
- Yam is richer in potassium, vitamin B6, and vitamin C, yet butter cookie is richer in vitamin B2, vitamin B1, iron, vitamin B3, and vitamin B12.
- Butter cookie's daily need coverage for saturated fat is 55% higher.
- Yam contains less saturated fat.
We used Yam, raw and Cookies, butter, commercially prepared, enriched types in this comparison.
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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.
| Contains more MagnesiumMagnesium | +75% |
| Contains more PotassiumPotassium | +635.1% |
| Contains less SodiumSodium | -96.8% |
| Contains more ManganeseManganese | +133.5% |
| Contains more CalciumCalcium | +70.6% |
| Contains more IronIron | +311.1% |
| Contains more CopperCopper | +12.4% |
| Contains more ZincZinc | +58.3% |
| Contains more PhosphorusPhosphorus | +85.5% |
| Contains more SeleniumSelenium | +1100% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +713.9% |
| Contains more Vitamin KVitamin K | +35.3% |
| Contains more CholineCholine | +153.8% |
| Contains more Vitamin AVitamin A | +2257.1% |
| Contains more Vitamin EVitamin E | +65.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +230.4% |
| Contains more Vitamin B2Vitamin B2 | +946.9% |
| Contains more Vitamin B3Vitamin B3 | +477.9% |
| Contains more Vitamin B5Vitamin B5 | +55.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +230.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.53 g
Fats:
0.17 g
Carbs:
27.88 g
Water:
69.6 g
Other:
0.82 g
Protein:
6.1 g
Fats:
18.8 g
Carbs:
68.9 g
Water:
4.6 g
Other:
1.6 g
| Contains more WaterWater | +1413% |
| Contains more ProteinProtein | +298.7% |
| Contains more FatsFats | +10958.8% |
| Contains more CarbsCarbs | +147.1% |
| Contains more OtherOther | +95.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.037 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.076 g
Saturated fat:
Sat. Fat
11.051 g
Monounsaturated fat:
Mono. Fat
5.522 g
Polyunsaturated fat:
Poly. Fat
0.982 g
| Contains less Sat. FatSaturated fat | -99.7% |
| Contains more Mono. FatMonounsaturated fat | +91933.3% |
| Contains more Poly. FatPolyunsaturated fat | +1192.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Saturated fat | 0.037g | 11.051g | 50% |
| Cholesterol | 0mg | 117mg | 39% |
| Fats | 0.17g | 18.8g | 29% |
| Vitamin B2 | 0.032mg | 0.335mg | 23% |
| Vitamin B1 | 0.112mg | 0.37mg | 22% |
| Potassium | 816mg | 111mg | 21% |
| Iron | 0.54mg | 2.22mg | 21% |
| Vitamin B6 | 0.293mg | 0.036mg | 20% |
| Vitamin C | 17.1mg | 0mg | 19% |
| Vitamin A | 7µg | 165µg | 18% |
| Calories | 118kcal | 467kcal | 17% |
| Vitamin B3 | 0.552mg | 3.19mg | 16% |
| Vitamin B12 | 0µg | 0.36µg | 15% |
| Monounsaturated fat | 0.006g | 5.522g | 14% |
| Carbs | 27.88g | 68.9g | 14% |
| Selenium | 0.7µg | 8.4µg | 14% |
| Fiber | 4.1g | 0.8g | 13% |
| Folate | 23µg | 76µg | 13% |
| Sodium | 9mg | 282mg | 12% |
| Manganese | 0.397mg | 0.17mg | 10% |
| Protein | 1.53g | 6.1g | 9% |
| Phosphorus | 55mg | 102mg | 7% |
| Polyunsaturated fat | 0.076g | 0.982g | 6% |
| Vitamin B5 | 0.314mg | 0.488mg | 3% |
| Vitamin D | 0µg | 0.4µg | 2% |
| Vitamin D | 0IU | 16IU | 2% |
| Vitamin E | 0.35mg | 0.58mg | 2% |
| Magnesium | 21mg | 12mg | 2% |
| Copper | 0.178mg | 0.2mg | 2% |
| Choline | 16.5mg | 6.5mg | 2% |
| Calcium | 17mg | 29mg | 1% |
| Vitamin K | 2.3µg | 1.7µg | 1% |
| Zinc | 0.24mg | 0.38mg | 1% |
| Net carbs | 23.78g | 68.1g | N/A |
| Sugar | 0.5g | 20.24g | N/A |
| Tryptophan | 0.012mg | 0.084mg | 0% |
| Threonine | 0.054mg | 0.215mg | 0% |
| Isoleucine | 0.052mg | 0.277mg | 0% |
| Leucine | 0.096mg | 0.471mg | 0% |
| Lysine | 0.059mg | 0.308mg | 0% |
| Methionine | 0.021mg | 0.131mg | 0% |
| Phenylalanine | 0.071mg | 0.299mg | 0% |
| Valine | 0.062mg | 0.315mg | 0% |
| Histidine | 0.034mg | 0.136mg | 0% |
| Omega-3 - EPA | 0g | 0.011g | N/A |
| Omega-3 - DHA | 0g | 0.007g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
35%
Minerals Daily Need Coverage Score
26%
34%
Comparison summary
Which food is lower in Cholesterol?
Yam is lower in Cholesterol (difference - 117mg)
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 19.74g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 273mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 11.014g)
Which food is lower in glycemic index?
Yam is lower in glycemic index (difference - 4)
Which food is cheaper?
Butter cookie is cheaper (difference - $0.2)
Which food is richer in minerals?
Butter cookie is relatively richer in minerals
Which food is richer in vitamins?
Butter cookie is relatively richer in vitamins