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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.

Infographic

Yam vs Butter cookie 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
4
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 8.6% 8.7% 9.8% 83% 67% 10% 44% 37% 22% 46%
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.
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%
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% 55% 12% 6% 93% 77% 60% 29% 8.3% 45% 4.3% 57% 3.5%
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
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
6% 19% 69% 5%
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
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
63% 31% 6%
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.
Yam Butter cookie
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Yam Butter cookie 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?

ok
ok
is better in case of low diet
Yam Butter cookie
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
35%
Butter cookie
Minerals Daily Need Coverage Score
26%
Yam
34%
Butter cookie

Comparison summary

Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 117mg)
Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 19.74g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 273mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 11.014g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 4)
Which food is cheaper?
Butter cookie
Butter cookie is cheaper (difference - $0.2)
Which food is richer in minerals?
Butter cookie
Butter cookie is relatively richer in minerals
Which food is richer in vitamins?
Butter cookie
Butter cookie is relatively richer in vitamins

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. Butter cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174950/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.