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  6. Yam vs. Mozzarella

Yam vs. Mozzarella — In-Depth Nutrition Comparison

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How are yam and mozzarella different?

  • Yam is richer in potassium and vitamin C, while mozzarella is higher in calcium, phosphorus, vitamin B12, selenium, zinc, and vitamin B2.
  • Mozzarella covers your daily need for calcium, 71% more than yam.
  • Yam is lower in saturated fat.
  • Yam has a higher glycemic index (51) than mozzarella (27).

Yam, raw and Cheese, mozzarella, low sodium types were used in this article.

Infographic

Yam vs Mozzarella 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 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Contains more PotassiumPotassium +758.9%
Contains more IronIron +116%
Contains more CopperCopper +559.3%
Contains less SodiumSodium -43.8%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +23.8%
Contains more CalciumCalcium +4200%
Contains more ZincZinc +1204.2%
Contains more PhosphorusPhosphorus +852.7%
Contains more SeleniumSelenium +2142.9%

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
8
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% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +133.3%
Contains more Vitamin B1Vitamin B1 +460%
Contains more Vitamin B3Vitamin B3 +360%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +266.3%
Contains more Vitamin KVitamin K +27.8%
Contains more FolateFolate +155.6%
Contains more Vitamin AVitamin A +1857.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +962.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +11.5%

All nutrients comparison - raw data values

Nutrient Yam Mozzarella DV% diff.
Calcium 17mg 731mg 71%
Phosphorus 55mg 524mg 67%
Protein 1.53g 27.5g 52%
Saturated fat 0.037g 10.867g 49%
Vitamin B12 0µg 0.92µg 38%
Selenium 0.7µg 15.7µg 27%
Zinc 0.24mg 3.13mg 26%
Fats 0.17g 17.1g 26%
Vitamin B2 0.032mg 0.34mg 24%
Potassium 816mg 95mg 21%
Vitamin C 17.1mg 0mg 19%
Cholesterol 0mg 54mg 18%
Manganese 0.397mg 17%
Copper 0.178mg 0.027mg 17%
Vitamin B6 0.293mg 0.08mg 16%
Fiber 4.1g 0g 16%
Vitamin A 7µg 137µg 14%
Monounsaturated fat 0.006g 4.844g 12%
Vitamin B1 0.112mg 0.02mg 8%
Calories 118kcal 280kcal 8%
Carbs 27.88g 3.1g 8%
Vitamin B5 0.314mg 6%
Folate 23µg 9µg 4%
Iron 0.54mg 0.25mg 4%
Polyunsaturated fat 0.076g 0.509g 3%
Vitamin B3 0.552mg 0.12mg 3%
Vitamin D 0IU 13IU 2%
Vitamin D 0µg 0.3µg 2%
Magnesium 21mg 26mg 1%
Vitamin E 0.35mg 0.15mg 1%
Net carbs 23.78g 3.1g N/A
Sugar 0.5g 1.23g N/A
Sodium 9mg 16mg 0%
Vitamin K 2.3µg 1.8µg 0%
Choline 16.5mg 18.4mg 0%
Tryptophan 0.012mg 0%
Threonine 0.054mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.059mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.071mg 0%
Valine 0.062mg 0%
Histidine 0.034mg 0%

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
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Contains more CarbsCarbs +799.4%
Contains more WaterWater +39.5%
Contains more ProteinProtein +1697.4%
Contains more FatsFats +9958.8%
Contains more OtherOther +192.7%

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
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +80633.3%
Contains more Poly. FatPolyunsaturated fat +569.7%

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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.