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  6. Yam vs. Blue cheese

Yam vs. Blue cheese — In-Depth Nutrition Comparison

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A recap on differences between yam and blue cheese

  • Yam has less calcium, vitamin B12, phosphorus, vitamin B5, vitamin B2, selenium, and zinc.
  • Blue cheese covers your daily saturated fat needs 93% more than yam.
  • Yam has less sodium.

Food varieties used in this article are Yam, raw and Cheese, blue.

Infographic

Yam vs Blue 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 158% 23% 12% 13% 73% 166% 149% 1.2% 79%
Contains more PotassiumPotassium +218.8%
Contains more IronIron +74.2%
Contains more CopperCopper +345%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +4311.1%
Contains more CalciumCalcium +3005.9%
Contains more ZincZinc +1008.3%
Contains more PhosphorusPhosphorus +603.6%
Contains more SeleniumSelenium +1971.4%
~equal in Magnesium ~23mg

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% 66% 5% 7.5% 7.3% 88% 19% 104% 38% 153% 6% 27% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +40%
Contains more Vitamin B1Vitamin B1 +286.2%
Contains more Vitamin B6Vitamin B6 +76.5%
Contains more Vitamin AVitamin A +2728.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1093.8%
Contains more Vitamin B3Vitamin B3 +84.1%
Contains more Vitamin B5Vitamin B5 +450.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +56.5%
~equal in Vitamin K ~2.4µg
~equal in Choline ~15.4mg

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
21% 29% 2% 42% 5%
Protein: 21.4 g
Fats: 28.74 g
Carbs: 2.34 g
Water: 42.41 g
Other: 5.11 g
Contains more CarbsCarbs +1091.5%
Contains more WaterWater +64.1%
Contains more ProteinProtein +1298.7%
Contains more FatsFats +16805.9%
Contains more OtherOther +523.2%

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
69% 29% 3%
Saturated fat: Sat. Fat 18.669 g
Monounsaturated fat: Mono. Fat 7.778 g
Polyunsaturated fat: Poly. Fat 0.8 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +129533.3%
Contains more Poly. FatPolyunsaturated fat +952.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam Blue cheese
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Lower in Sugar Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yam Blue cheese DV% diff.
Saturated fat 0.037g 18.669g 85%
Calcium 17mg 528mg 51%
Vitamin B12 0µg 1.22µg 51%
Sodium 9mg 1146mg 49%
Phosphorus 55mg 387mg 47%
Fats 0.17g 28.74g 44%
Protein 1.53g 21.4g 40%
Vitamin B5 0.314mg 1.729mg 28%
Vitamin B2 0.032mg 0.382mg 27%
Selenium 0.7µg 14.5µg 25%
Cholesterol 0mg 75mg 25%
Zinc 0.24mg 2.66mg 22%
Vitamin A 7µg 198µg 21%
Monounsaturated fat 0.006g 7.778g 19%
Vitamin C 17.1mg 0mg 19%
Manganese 0.397mg 0.009mg 17%
Potassium 816mg 256mg 16%
Fiber 4.1g 0g 16%
Copper 0.178mg 0.04mg 15%
Calories 118kcal 353kcal 12%
Vitamin B6 0.293mg 0.166mg 10%
Carbs 27.88g 2.34g 9%
Vitamin B1 0.112mg 0.029mg 7%
Polyunsaturated fat 0.076g 0.8g 5%
Folate 23µg 36µg 3%
Vitamin D 0IU 21IU 3%
Vitamin D 0µg 0.5µg 3%
Vitamin B3 0.552mg 1.016mg 3%
Iron 0.54mg 0.31mg 3%
Vitamin E 0.35mg 0.25mg 1%
Net carbs 23.78g 2.34g N/A
Magnesium 21mg 23mg 0%
Sugar 0.5g 0.5g N/A
Vitamin K 2.3µg 2.4µg 0%
Choline 16.5mg 15.4mg 0%
Tryptophan 0.012mg 0.312mg 0%
Threonine 0.054mg 0.785mg 0%
Isoleucine 0.052mg 1.124mg 0%
Leucine 0.096mg 1.919mg 0%
Lysine 0.059mg 1.852mg 0%
Methionine 0.021mg 0.584mg 0%
Phenylalanine 0.071mg 1.087mg 0%
Valine 0.062mg 1.556mg 0%
Histidine 0.034mg 0.758mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Blue cheese
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
41%
Blue cheese
Minerals Daily Need Coverage Score
26%
Yam
69%
Blue cheese

Comparison summary

Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 1137mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 18.632g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $2.6)
Which food is lower in glycemic index?
Blue cheese
Blue cheese is lower in glycemic index (difference - 51)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0.5 g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Blue cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/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.