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  6. Yam vs. Cellophane noodles

Yam vs. Cellophane noodles — In-Depth Nutrition Comparison

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Summary of differences between yam and cellophane noodles

  • Yam has more potassium, vitamin C, vitamin B6, fiber, manganese, copper, and folate, while cellophane noodles have more iron, choline, and selenium.
  • Yam covers your daily need for potassium, 24% more than cellophane noodles.
  • Cellophane noodles have a lower glycemic index. The glycemic index of cellophane noodles is 39, while the glycemic index of yam is 51.

These are the specific foods used in this comparison Yam, raw and Noodles, chinese, cellophane or long rice (mung beans), dehydrated.

Infographic

Yam vs Cellophane noodles infographic
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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.
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 2.1% 7.5% 0.88% 81% 27% 11% 14% 1.3% 13% 43%
Contains more MagnesiumMagnesium +600%
Contains more PotassiumPotassium +8060%
Contains more CopperCopper +119.8%
Contains more PhosphorusPhosphorus +71.9%
Contains less SodiumSodium -10%
Contains more ManganeseManganese +297%
Contains more CalciumCalcium +47.1%
Contains more IronIron +301.9%
Contains more ZincZinc +70.8%
Contains more SeleniumSelenium +1028.6%

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
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 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% 2.6% 0% 38% 0% 3.8% 6% 12% 0% 0% 1.5% 51%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +169.2%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +176%
Contains more Vitamin B5Vitamin B5 +214%
Contains more Vitamin B6Vitamin B6 +486%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1050%
Contains more Vitamin B1Vitamin B1 +33.9%
Contains more CholineCholine +464.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Cellophane noodles DV% diff.
Potassium 816mg 10mg 24%
Iron 0.54mg 2.17mg 20%
Vitamin C 17.1mg 0mg 19%
Carbs 27.88g 86.09g 19%
Vitamin B6 0.293mg 0.05mg 19%
Choline 16.5mg 93.2mg 14%
Fiber 4.1g 0.5g 14%
Manganese 0.397mg 0.1mg 13%
Selenium 0.7µg 7.9µg 13%
Calories 118kcal 351kcal 12%
Copper 0.178mg 0.081mg 11%
Folate 23µg 2µg 5%
Magnesium 21mg 3mg 4%
Vitamin B5 0.314mg 0.1mg 4%
Protein 1.53g 0.16g 3%
Vitamin B1 0.112mg 0.15mg 3%
Phosphorus 55mg 32mg 3%
Zinc 0.24mg 0.41mg 2%
Vitamin B2 0.032mg 0mg 2%
Vitamin B3 0.552mg 0.2mg 2%
Vitamin K 2.3µg 0µg 2%
Vitamin A 7µg 0µg 1%
Vitamin E 0.35mg 0.13mg 1%
Calcium 17mg 25mg 1%
Fats 0.17g 0.06g 0%
Net carbs 23.78g 85.59g N/A
Sugar 0.5g 0g N/A
Sodium 9mg 10mg 0%
Saturated fat 0.037g 0.017g 0%
Monounsaturated fat 0.006g 0.008g 0%
Polyunsaturated fat 0.076g 0.018g 0%
Tryptophan 0.012mg 0.002mg 0%
Threonine 0.054mg 0.005mg 0%
Isoleucine 0.052mg 0.007mg 0%
Leucine 0.096mg 0.013mg 0%
Lysine 0.059mg 0.011mg 0%
Methionine 0.021mg 0.002mg 0%
Phenylalanine 0.071mg 0.01mg 0%
Valine 0.062mg 0.008mg 0%
Histidine 0.034mg 0.005mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
4
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
86% 13%
Protein: 0.16 g
Fats: 0.06 g
Carbs: 86.09 g
Water: 13.42 g
Other: 0.27 g
Contains more ProteinProtein +856.3%
Contains more FatsFats +183.3%
Contains more WaterWater +418.6%
Contains more OtherOther +203.7%
Contains more CarbsCarbs +208.8%

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
40% 19% 42%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.018 g
Contains more Poly. FatPolyunsaturated fat +322.2%
Contains less Sat. FatSaturated fat -54.1%
Contains more Mono. FatMonounsaturated fat +33.3%

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. Cellophane noodles - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174258/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.