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  6. Yam vs. Cheesecake

Yam vs. Cheesecake — In-Depth Nutrition Comparison

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How are yam and cheesecake different?

  • Yam is richer in potassium, vitamin C, vitamin B6, copper, fiber, and manganese, while cheesecake is higher in vitamin B2.
  • Cheesecake covers your daily need for saturated fat, 49% more than yam.
  • Yam contains 43 times more vitamin C than cheesecake. Yam contains 17.1mg of vitamin C, while cheesecake contains 0.4mg.
  • Yam is lower in sodium.

Yam, raw and Cheesecake commercially prepared types were used in this article.

Infographic

Yam vs Cheesecake 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 7.9% 15% 7.9% 24% 6.7% 14% 40% 57% 18% 28%
Contains more MagnesiumMagnesium +90.9%
Contains more PotassiumPotassium +806.7%
Contains more CopperCopper +790%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +183.6%
Contains more CalciumCalcium +200%
Contains more IronIron +16.7%
Contains more ZincZinc +112.5%
Contains more PhosphorusPhosphorus +69.1%
Contains more SeleniumSelenium +642.9%

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
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 1.3% 53% 11% 7.5% 7% 45% 3.7% 34% 12% 21% 11% 14% 25%
Contains more Vitamin CVitamin C +4175%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B3Vitamin B3 +183.1%
Contains more Vitamin B6Vitamin B6 +463.5%
Contains more FolateFolate +27.8%
Contains more Vitamin AVitamin A +2171.4%
Contains more Vitamin EVitamin E +60%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +503.1%
Contains more Vitamin B5Vitamin B5 +81.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +91.3%
Contains more CholineCholine +178.2%

All nutrients comparison - raw data values

Nutrient Yam Cheesecake DV% diff.
Saturated fat 0.037g 9.921g 45%
Fats 0.17g 22.5g 34%
Monounsaturated fat 0.006g 8.634g 22%
Potassium 816mg 90mg 21%
Sodium 9mg 438mg 19%
Vitamin C 17.1mg 0.4mg 19%
Vitamin B6 0.293mg 0.052mg 19%
Cholesterol 0mg 55mg 18%
Copper 0.178mg 0.02mg 18%
Vitamin A 7µg 159µg 17%
Fiber 4.1g 0.4g 15%
Vitamin B2 0.032mg 0.193mg 12%
Manganese 0.397mg 0.14mg 11%
Calories 118kcal 321kcal 10%
Polyunsaturated fat 0.076g 1.602g 10%
Protein 1.53g 5.5g 8%
Selenium 0.7µg 5.2µg 8%
Vitamin B12 0µg 0.17µg 7%
Vitamin B1 0.112mg 0.028mg 7%
Phosphorus 55mg 93mg 5%
Vitamin B5 0.314mg 0.571mg 5%
Choline 16.5mg 45.9mg 5%
Calcium 17mg 51mg 3%
Vitamin D 0µg 0.5µg 3%
Zinc 0.24mg 0.51mg 2%
Vitamin B3 0.552mg 0.195mg 2%
Magnesium 21mg 11mg 2%
Vitamin D 0IU 18IU 2%
Vitamin K 2.3µg 4.4µg 2%
Iron 0.54mg 0.63mg 1%
Carbs 27.88g 25.5g 1%
Folate 23µg 18µg 1%
Vitamin E 0.35mg 0.56mg 1%
Net carbs 23.78g 25.1g N/A
Sugar 0.5g 21.8g N/A
Tryptophan 0.012mg 0.064mg 0%
Threonine 0.054mg 0.222mg 0%
Isoleucine 0.052mg 0.281mg 0%
Leucine 0.096mg 0.464mg 0%
Lysine 0.059mg 0.372mg 0%
Methionine 0.021mg 0.136mg 0%
Phenylalanine 0.071mg 0.258mg 0%
Valine 0.062mg 0.314mg 0%
Histidine 0.034mg 0.133mg 0%
Omega-3 - DHA 0g 0.005g 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% 23% 26% 46%
Protein: 5.5 g
Fats: 22.5 g
Carbs: 25.5 g
Water: 45.6 g
Other: 0.9 g
Contains more WaterWater +52.6%
Contains more ProteinProtein +259.5%
Contains more FatsFats +13135.3%
~equal in Carbs ~25.5g
~equal in Other ~0.9g

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
49% 43% 8%
Saturated fat: Sat. Fat 9.921 g
Monounsaturated fat: Mono. Fat 8.634 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +143800%
Contains more Poly. FatPolyunsaturated fat +2007.9%

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. Cheesecake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172711/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.