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  6. Yam vs. Cheese sandwich

Yam vs. Cheese sandwich — In-Depth Nutrition Comparison

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The main differences between yam and cheese sandwich

  • Yam has more vitamin C; however, cheese sandwich has more phosphorus, selenium, vitamin B2, manganese, iron, vitamin B1, and calcium.
  • Daily need coverage for phosphorus for cheese sandwich is 47% higher.
  • Cheese sandwich has 11 times less vitamin C than yam. Yam has 17.1mg of vitamin C, while cheese sandwich has 1.5mg.
  • Yam is lower in sodium.

Food types used in this article are Yam, raw and Crackers, wheat, sandwich, with cheese filling.

Infographic

Yam vs Cheese sandwich 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
3
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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains more PotassiumPotassium +166.7%
Contains more CopperCopper +11.3%
Contains less SodiumSodium -98.9%
Contains more MagnesiumMagnesium +157.1%
Contains more CalciumCalcium +1100%
Contains more IronIron +385.2%
Contains more ZincZinc +262.5%
Contains more PhosphorusPhosphorus +594.5%
Contains more ManganeseManganese +172.8%
Contains more SeleniumSelenium +3371.4%

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
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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin CVitamin C +1040%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +12.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +219.6%
Contains more Vitamin B2Vitamin B2 +1234.4%
Contains more Vitamin B3Vitamin B3 +477%
Contains more Vitamin B5Vitamin B5 +98.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +178.3%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Yam Cheese sandwich DV% diff.
Polyunsaturated fat 0.076g 9.166g 61%
Phosphorus 55mg 382mg 47%
Selenium 0.7µg 24.3µg 43%
Fats 0.17g 25g 38%
Sodium 9mg 839mg 36%
Vitamin B2 0.032mg 0.427mg 30%
Manganese 0.397mg 1.083mg 30%
Monounsaturated fat 0.006g 10.351g 26%
Iron 0.54mg 2.62mg 26%
Vitamin B1 0.112mg 0.358mg 21%
Saturated fat 0.037g 4.129g 19%
Calories 118kcal 497kcal 19%
Calcium 17mg 204mg 19%
Vitamin C 17.1mg 1.5mg 17%
Protein 1.53g 9.8g 17%
Vitamin B3 0.552mg 3.185mg 16%
Potassium 816mg 306mg 15%
Carbs 27.88g 58.2g 10%
Folate 23µg 64µg 10%
Magnesium 21mg 54mg 8%
Zinc 0.24mg 0.87mg 6%
Vitamin B5 0.314mg 0.622mg 6%
Vitamin B12 0µg 0.12µg 5%
Fiber 4.1g 3.1g 4%
Choline 16.5mg 3%
Copper 0.178mg 0.16mg 2%
Vitamin K 2.3µg 2%
Vitamin B6 0.293mg 0.261mg 2%
Cholesterol 0mg 7mg 2%
Vitamin E 0.35mg 2%
Vitamin A 7µg 21µg 2%
Net carbs 23.78g 55.1g N/A
Sugar 0.5g N/A
Tryptophan 0.012mg 0.13mg 0%
Threonine 0.054mg 0.298mg 0%
Isoleucine 0.052mg 0.383mg 0%
Leucine 0.096mg 0.698mg 0%
Lysine 0.059mg 0.344mg 0%
Methionine 0.021mg 0.167mg 0%
Phenylalanine 0.071mg 0.472mg 0%
Valine 0.062mg 0.438mg 0%
Histidine 0.034mg 0.219mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more WaterWater +2075%
Contains more ProteinProtein +540.5%
Contains more FatsFats +14605.9%
Contains more CarbsCarbs +108.8%
Contains more OtherOther +363.4%

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
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +172416.7%
Contains more Poly. FatPolyunsaturated fat +11960.5%

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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.