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  6. Yam vs. Buttermilk

Yam vs. Buttermilk — In-Depth Nutrition Comparison

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How are yam and buttermilk different?

  • Yam is higher in vitamin B6, potassium, copper, vitamin C, manganese, and fiber; however, buttermilk is richer in calcium, vitamin B2, and vitamin B12.
  • Daily need coverage for vitamin B6 for yam is 20% higher.
  • Yam has less sodium.

Yam, raw and Milk, buttermilk, fluid, cultured, lowfat are the varieties used in this article.

Infographic

Yam vs Buttermilk 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 7.9% 35% 13% 1.9% 3.7% 11% 38% 25% 0.26% 11%
Contains more MagnesiumMagnesium +90.9%
Contains more PotassiumPotassium +440.4%
Contains more IronIron +980%
Contains more CopperCopper +1518.2%
Contains less SodiumSodium -95.3%
Contains more ManganeseManganese +19750%
Contains more CalciumCalcium +582.4%
Contains more ZincZinc +75%
Contains more PhosphorusPhosphorus +61.8%
Contains more SeleniumSelenium +185.7%

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
8
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 3.3% 4.7% 1% 0% 8.5% 36% 1.1% 17% 7.8% 28% 0.25% 3.8% 9.7%
Contains more Vitamin CVitamin C +1610%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin B1Vitamin B1 +229.4%
Contains more Vitamin B3Vitamin B3 +851.7%
Contains more Vitamin B5Vitamin B5 +14.2%
Contains more Vitamin B6Vitamin B6 +761.8%
Contains more Vitamin KVitamin K +2200%
Contains more FolateFolate +360%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B2Vitamin B2 +381.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Choline ~17.7mg

All nutrients comparison - raw data values

Nutrient Yam Buttermilk DV% diff.
Vitamin B6 0.293mg 0.034mg 20%
Potassium 816mg 151mg 20%
Copper 0.178mg 0.011mg 19%
Vitamin C 17.1mg 1mg 18%
Manganese 0.397mg 0.002mg 17%
Fiber 4.1g 0g 16%
Calcium 17mg 116mg 10%
Vitamin B2 0.032mg 0.154mg 9%
Vitamin B12 0µg 0.22µg 9%
Carbs 27.88g 4.79g 8%
Sodium 9mg 190mg 8%
Vitamin B1 0.112mg 0.034mg 7%
Iron 0.54mg 0.05mg 6%
Folate 23µg 5µg 5%
Phosphorus 55mg 89mg 5%
Calories 118kcal 40kcal 4%
Protein 1.53g 3.31g 4%
Vitamin B3 0.552mg 0.058mg 3%
Vitamin K 2.3µg 0.1µg 2%
Saturated fat 0.037g 0.548g 2%
Selenium 0.7µg 2µg 2%
Vitamin E 0.35mg 0.05mg 2%
Zinc 0.24mg 0.42mg 2%
Magnesium 21mg 11mg 2%
Cholesterol 0mg 4mg 1%
Vitamin A 7µg 14µg 1%
Fats 0.17g 0.88g 1%
Monounsaturated fat 0.006g 0.254g 1%
Vitamin B5 0.314mg 0.275mg 1%
Net carbs 23.78g 4.79g N/A
Vitamin D 0IU 1IU 0%
Sugar 0.5g 4.79g N/A
Choline 16.5mg 17.7mg 0%
Polyunsaturated fat 0.076g 0.033g 0%
Tryptophan 0.012mg 0.042mg 0%
Threonine 0.054mg 0.141mg 0%
Isoleucine 0.052mg 0.171mg 0%
Leucine 0.096mg 0.313mg 0%
Lysine 0.059mg 0.277mg 0%
Methionine 0.021mg 0.087mg 0%
Phenylalanine 0.071mg 0.171mg 0%
Valine 0.062mg 0.217mg 0%
Histidine 0.034mg 0.1mg 0%

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
3% 5% 90%
Protein: 3.31 g
Fats: 0.88 g
Carbs: 4.79 g
Water: 90.13 g
Other: 0.89 g
Contains more CarbsCarbs +482%
Contains more ProteinProtein +116.3%
Contains more FatsFats +417.6%
Contains more WaterWater +29.5%
~equal in Other ~0.89g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
2
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
66% 30% 4%
Saturated fat: Sat. Fat 0.548 g
Monounsaturated fat: Mono. Fat 0.254 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains less Sat. FatSaturated fat -93.2%
Contains more Poly. FatPolyunsaturated fat +130.3%
Contains more Mono. FatMonounsaturated fat +4133.3%

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. Buttermilk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170874/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.