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  6. Yam vs. Cheese

Yam vs. Cheese — In-Depth Nutrition Comparison

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Significant differences between yam and cheese

  • The amount of calcium, phosphorus, selenium, vitamin B12, zinc, vitamin B2, and vitamin A in cheese is higher than in yam.
  • Cheese covers your daily saturated fat needs 94% more than yam.
  • Yam contains less sodium.
  • Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of cheese is 0.

Specific food types used in this comparison are Yam, raw and Cheese, cheddar.

Infographic

Yam vs Cheese 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
5
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%
Cheese
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more PotassiumPotassium +973.7%
Contains more IronIron +285.7%
Contains more CopperCopper +493.3%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +1370.4%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +4076.5%
Contains more ZincZinc +1416.7%
Contains more PhosphorusPhosphorus +727.3%
Contains more SeleniumSelenium +3971.4%

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%
Cheese
Cheese
7
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +286.2%
Contains more Vitamin B3Vitamin B3 +835.6%
Contains more Vitamin B6Vitamin B6 +343.9%
Contains more Vitamin AVitamin A +4614.3%
Contains more Vitamin EVitamin E +102.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1237.5%
Contains more Vitamin B5Vitamin B5 +30.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +17.4%
~equal in Vitamin K ~2.4µg
~equal in Choline ~16.5mg

All nutrients comparison - raw data values

Nutrient Yam Cheese DV% diff.
Saturated fat 0.037g 18.867g 86%
Calcium 17mg 710mg 69%
Phosphorus 55mg 455mg 57%
Fats 0.17g 33.31g 51%
Selenium 0.7µg 28.5µg 51%
Vitamin B12 0µg 1.1µg 46%
Protein 1.53g 22.87g 43%
Vitamin A 7µg 330µg 36%
Cholesterol 0mg 99mg 33%
Zinc 0.24mg 3.64mg 31%
Vitamin B2 0.032mg 0.428mg 30%
Sodium 9mg 653mg 28%
Monounsaturated fat 0.006g 9.246g 23%
Potassium 816mg 76mg 22%
Vitamin C 17.1mg 0mg 19%
Vitamin B6 0.293mg 0.066mg 17%
Manganese 0.397mg 0.027mg 16%
Fiber 4.1g 0g 16%
Copper 0.178mg 0.03mg 16%
Calories 118kcal 404kcal 14%
Polyunsaturated fat 0.076g 1.421g 9%
Carbs 27.88g 3.09g 8%
Vitamin B1 0.112mg 0.029mg 7%
Iron 0.54mg 0.14mg 5%
Vitamin D 0µg 0.6µg 3%
Vitamin B3 0.552mg 0.059mg 3%
Vitamin D 0IU 24IU 3%
Vitamin B5 0.314mg 0.41mg 2%
Vitamin E 0.35mg 0.71mg 2%
Magnesium 21mg 27mg 1%
Folate 23µg 27µg 1%
Net carbs 23.78g 3.09g N/A
Sugar 0.5g 0.48g N/A
Vitamin K 2.3µg 2.4µg 0%
Trans fat 0g 0.917g N/A
Choline 16.5mg 16.5mg 0%
Tryptophan 0.012mg 0.547mg 0%
Threonine 0.054mg 1.044mg 0%
Isoleucine 0.052mg 1.206mg 0%
Leucine 0.096mg 1.939mg 0%
Lysine 0.059mg 1.025mg 0%
Methionine 0.021mg 0.547mg 0%
Phenylalanine 0.071mg 1.074mg 0%
Valine 0.062mg 1.404mg 0%
Histidine 0.034mg 0.547mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

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
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more CarbsCarbs +802.3%
Contains more WaterWater +88%
Contains more ProteinProtein +1394.8%
Contains more FatsFats +19494.1%
Contains more OtherOther +352.4%

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
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +154000%
Contains more Poly. FatPolyunsaturated fat +1769.7%

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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.