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  6. Yam vs. Cream cheese

Yam vs. Cream cheese — In-Depth Nutrition Comparison

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How are yam and cream cheese different?

  • Yam is richer in potassium, vitamin C, vitamin B6, copper, manganese, and fiber, while cream cheese is higher in vitamin A and vitamin B2.
  • Cream cheese covers your daily need for saturated fat, 101% more than yam.
  • Yam is lower in saturated fat.
  • Yam has a higher glycemic index (51) than cream cheese (0).

Yam, raw and Cheese, cream types were used in this article.

Infographic

Yam vs Cream 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
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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains more MagnesiumMagnesium +133.3%
Contains more PotassiumPotassium +518.2%
Contains more IronIron +390.9%
Contains more CopperCopper +888.9%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +3509.1%
Contains more CalciumCalcium +470.6%
Contains more ZincZinc +108.3%
Contains more PhosphorusPhosphorus +94.5%
Contains more SeleniumSelenium +1128.6%

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
5
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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +387%
Contains more Vitamin B3Vitamin B3 +506.6%
Contains more Vitamin B6Vitamin B6 +423.2%
Contains more FolateFolate +155.6%
Contains more Vitamin AVitamin A +4300%
Contains more Vitamin EVitamin E +145.7%
Contains more Vitamin B2Vitamin B2 +618.8%
Contains more Vitamin B5Vitamin B5 +64.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +64.8%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~2.1µg

All nutrients comparison - raw data values

Nutrient Yam Cream cheese DV% diff.
Saturated fat 0.037g 20.213g 92%
Fats 0.17g 34.44g 53%
Cholesterol 0mg 101mg 34%
Vitamin A 7µg 308µg 33%
Monounsaturated fat 0.006g 8.907g 22%
Potassium 816mg 132mg 20%
Vitamin C 17.1mg 0mg 19%
Vitamin B6 0.293mg 0.056mg 18%
Copper 0.178mg 0.018mg 18%
Manganese 0.397mg 0.011mg 17%
Fiber 4.1g 0g 16%
Vitamin B2 0.032mg 0.23mg 15%
Selenium 0.7µg 8.6µg 14%
Sodium 9mg 314mg 13%
Calories 118kcal 350kcal 12%
Protein 1.53g 6.15g 9%
Vitamin B12 0µg 0.22µg 9%
Polyunsaturated fat 0.076g 1.483g 9%
Calcium 17mg 97mg 8%
Phosphorus 55mg 107mg 7%
Carbs 27.88g 5.52g 7%
Vitamin B1 0.112mg 0.023mg 7%
Iron 0.54mg 0.11mg 5%
Folate 23µg 9µg 4%
Vitamin B5 0.314mg 0.517mg 4%
Vitamin B3 0.552mg 0.091mg 3%
Vitamin E 0.35mg 0.86mg 3%
Magnesium 21mg 9mg 3%
Zinc 0.24mg 0.5mg 2%
Choline 16.5mg 27.2mg 2%
Net carbs 23.78g 5.52g N/A
Sugar 0.5g 3.76g N/A
Starch 0.35g 0%
Vitamin K 2.3µg 2.1µg 0%
Tryptophan 0.012mg 0.069mg 0%
Threonine 0.054mg 0.233mg 0%
Isoleucine 0.052mg 0.324mg 0%
Leucine 0.096mg 0.657mg 0%
Lysine 0.059mg 0.567mg 0%
Methionine 0.021mg 0.191mg 0%
Phenylalanine 0.071mg 0.291mg 0%
Valine 0.062mg 0.395mg 0%
Histidine 0.034mg 0.175mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g 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
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more CarbsCarbs +405.1%
Contains more WaterWater +32.3%
Contains more ProteinProtein +302%
Contains more FatsFats +20158.8%
Contains more OtherOther +54.9%

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
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +148350%
Contains more Poly. FatPolyunsaturated fat +1851.3%

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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.