Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Yam
  5. Compare
  6. Yam vs. Romano cheese

Yam vs. Romano cheese — In-Depth Nutrition Comparison

Compare

How are yam and romano cheese different?

  • Yam is higher in potassium; however, romano cheese is richer in calcium, phosphorus, vitamin B12, vitamin B2, selenium, and zinc.
  • Daily need coverage for calcium for romano cheese is 105% higher.
  • Yam contains 9 times more potassium than romano cheese. While yam contains 816mg of potassium, romano cheese contains only 86mg.
  • Yam has less sodium.
  • Romano cheese has a lower glycemic index (27) than yam (51).

Yam, raw and Cheese, romano are the varieties used in this article.

Infographic

Yam vs Romano 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
4
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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Contains more PotassiumPotassium +848.8%
Contains more CopperCopper +493.3%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +1885%
Contains more MagnesiumMagnesium +95.2%
Contains more CalciumCalcium +6158.8%
Contains more IronIron +42.6%
Contains more ZincZinc +975%
Contains more PhosphorusPhosphorus +1281.8%
Contains more SeleniumSelenium +1971.4%

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
6
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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +52.2%
Contains more Vitamin B1Vitamin B1 +202.7%
Contains more Vitamin B3Vitamin B3 +616.9%
Contains more Vitamin B6Vitamin B6 +244.7%
Contains more FolateFolate +228.6%
Contains more Vitamin AVitamin A +1271.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1056.3%
Contains more Vitamin B5Vitamin B5 +35%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin K ~2.2µg
~equal in Choline ~15.4mg

All nutrients comparison - raw data values

Nutrient Yam Romano cheese DV% diff.
Calcium 17mg 1064mg 105%
Phosphorus 55mg 760mg 101%
Saturated fat 0.037g 17.115g 78%
Sodium 9mg 1433mg 62%
Protein 1.53g 31.8g 61%
Vitamin B12 0µg 1.12µg 47%
Fats 0.17g 26.94g 41%
Cholesterol 0mg 104mg 35%
Vitamin B2 0.032mg 0.37mg 26%
Selenium 0.7µg 14.5µg 25%
Potassium 816mg 86mg 21%
Zinc 0.24mg 2.58mg 21%
Monounsaturated fat 0.006g 7.838g 20%
Vitamin C 17.1mg 0mg 19%
Vitamin B6 0.293mg 0.085mg 16%
Manganese 0.397mg 0.02mg 16%
Fiber 4.1g 0g 16%
Copper 0.178mg 0.03mg 16%
Calories 118kcal 387kcal 13%
Vitamin A 7µg 96µg 10%
Carbs 27.88g 3.63g 8%
Vitamin B1 0.112mg 0.037mg 6%
Magnesium 21mg 41mg 5%
Folate 23µg 7µg 4%
Polyunsaturated fat 0.076g 0.593g 3%
Iron 0.54mg 0.77mg 3%
Vitamin B3 0.552mg 0.077mg 3%
Vitamin D 0IU 20IU 3%
Vitamin D 0µg 0.5µg 3%
Vitamin B5 0.314mg 0.424mg 2%
Vitamin E 0.35mg 0.23mg 1%
Net carbs 23.78g 3.63g N/A
Sugar 0.5g 0.73g N/A
Vitamin K 2.3µg 2.2µg 0%
Choline 16.5mg 15.4mg 0%
Tryptophan 0.012mg 0.429mg 0%
Threonine 0.054mg 1.171mg 0%
Isoleucine 0.052mg 1.685mg 0%
Leucine 0.096mg 3.071mg 0%
Lysine 0.059mg 2.941mg 0%
Methionine 0.021mg 0.852mg 0%
Phenylalanine 0.071mg 1.71mg 0%
Valine 0.062mg 2.183mg 0%
Histidine 0.034mg 1.231mg 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
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more CarbsCarbs +668%
Contains more WaterWater +125.2%
Contains more ProteinProtein +1978.4%
Contains more FatsFats +15747.1%
Contains more OtherOther +719.5%

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% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +130533.3%
Contains more Poly. FatPolyunsaturated fat +680.3%

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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.