Yam vs. Brunost — In-Depth Nutrition Comparison
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Important differences between Yam and Brunost
- Brunost has more Vitamin B2, Vitamin B12, Vitamin B5, Phosphorus, Calcium, Vitamin A RAE, and Selenium than Yam.
- Brunost's daily need coverage for Vitamin B2 is 104% more.
- Yam contains less Sodium.
The food varieties used in the comparison are Yam, raw and Cheese, gjetost.
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.
Contains
less
Sodium
-98.5%
Contains
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Copper
+122.5%
Contains
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Manganese
+892.5%
Contains
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Calcium
+2252.9%
Contains
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Magnesium
+233.3%
Contains
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Phosphorus
+707.3%
Contains
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Potassium
+72.7%
Contains
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Zinc
+375%
Contains
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Selenium
+1971.4%
Equal in Iron - 0.52
Contains
less
Sodium
-98.5%
Contains
more
Copper
+122.5%
Contains
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Manganese
+892.5%
Contains
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Calcium
+2252.9%
Contains
more
Magnesium
+233.3%
Contains
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Phosphorus
+707.3%
Contains
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Potassium
+72.7%
Contains
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Zinc
+375%
Contains
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Selenium
+1971.4%
Equal in Iron - 0.52
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.
:
Contains
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Vitamin C
+∞%
Contains
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Folate
+360%
Contains
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Vitamin A
+706.5%
Contains
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Vitamin B1
+181.3%
Contains
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Vitamin B2
+4218.8%
Contains
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Vitamin B3
+47.3%
Contains
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Vitamin B5
+967.2%
Contains
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Vitamin B12
+∞%
Equal in Vitamin B6 - 0.271
Contains
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Vitamin C
+∞%
Contains
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Folate
+360%
Contains
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Vitamin A
+706.5%
Contains
more
Vitamin B1
+181.3%
Contains
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Vitamin B2
+4218.8%
Contains
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Vitamin B3
+47.3%
Contains
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Vitamin B5
+967.2%
Contains
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Vitamin B12
+∞%
Equal in Vitamin B6 - 0.271
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+417.9%
Contains
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Protein
+530.7%
Contains
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Fats
+17258.8%
Contains
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Carbs
+53%
Contains
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Other
+479.3%
Contains
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Water
+417.9%
Contains
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Protein
+530.7%
Contains
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Fats
+17258.8%
Contains
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Carbs
+53%
Contains
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Other
+479.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-99.8%
Contains
more
Monounsaturated Fat
+131216.7%
Contains
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Polyunsaturated fat
+1134.2%
Contains
less
Saturated Fat
-99.8%
Contains
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Monounsaturated Fat
+131216.7%
Contains
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Polyunsaturated fat
+1134.2%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 23.78g | 42.65g |
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| Protein | 1.53g | 9.65g |
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| Fats | 0.17g | 29.51g |
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| Carbs | 27.88g | 42.65g |
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| Calories | 118kcal | 466kcal |
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| Sugar | 0.5g |
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| Fiber | 4.1g | 0g |
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| Calcium | 17mg | 400mg |
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| Iron | 0.54mg | 0.52mg |
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| Magnesium | 21mg | 70mg |
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| Phosphorus | 55mg | 444mg |
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| Potassium | 816mg | 1409mg |
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| Sodium | 9mg | 600mg |
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| Zinc | 0.24mg | 1.14mg |
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| Copper | 0.178mg | 0.08mg |
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| Manganese | 0.397mg | 0.04mg |
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| Selenium | 0.7µg | 14.5µg |
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| Vitamin A | 138IU | 1113IU |
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| Vitamin A RAE | 7µg | 334µg |
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| Vitamin E | 0.35mg |
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| Vitamin C | 17.1mg | 0mg |
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| Vitamin B1 | 0.112mg | 0.315mg |
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| Vitamin B2 | 0.032mg | 1.382mg |
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| Vitamin B3 | 0.552mg | 0.813mg |
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| Vitamin B5 | 0.314mg | 3.351mg |
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| Vitamin B6 | 0.293mg | 0.271mg |
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| Folate | 23µg | 5µg |
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| Vitamin B12 | 0µg | 2.42µg |
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| Vitamin K | 2.3µg |
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| Tryptophan | 0.012mg | 0.135mg |
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| Threonine | 0.054mg | 0.393mg |
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| Isoleucine | 0.052mg | 0.519mg |
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| Leucine | 0.096mg | 0.992mg |
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| Lysine | 0.059mg | 0.814mg |
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| Methionine | 0.021mg | 0.318mg |
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| Phenylalanine | 0.071mg | 0.54mg |
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| Valine | 0.062mg | 0.765mg |
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| Histidine | 0.034mg | 0.293mg |
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| Cholesterol | 0mg | 94mg |
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| Saturated Fat | 0.037g | 19.16g |
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| Monounsaturated Fat | 0.006g | 7.879g |
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| Polyunsaturated fat | 0.076g | 0.938g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
19%
87%
Minerals Daily Need Coverage Score
26%
72%
Comparison summary
Which food contains less Sodium?
Yam contains less Sodium (difference - 591mg)
Which food is lower in Cholesterol?
Yam is lower in Cholesterol (difference - 94mg)
Which food is lower in Saturated Fat?
Yam is lower in Saturated Fat (difference - 19.123g)
Which food is cheaper?
Yam is cheaper (difference - $2.8)
Which food is lower in Sugar?
Brunost is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Brunost is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Brunost is relatively richer in minerals
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.