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  6. Yam vs. Chicken sandwich

Yam vs. Chicken sandwich — In-Depth Nutrition Comparison

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Summary of differences between yam and chicken sandwich

  • Yam has more vitamin C and potassium, while chicken sandwich has more vitamin B3, selenium, vitamin B2, phosphorus, vitamin B5, iron, and vitamin E.
  • Chicken sandwich covers your daily need for vitamin B3, 45% more than yam.
  • Yam contains 21 times more vitamin C than chicken sandwich. While yam contains 17.1mg of vitamin C, chicken sandwich contains only 0.8mg.
  • The amount of sodium in yam is lower.
  • Yam has a lower glycemic index. The glycemic index of yam is 51, while the glycemic index of chicken sandwich is 74.

These are the specific foods used in this comparison Yam, raw and Fast foods, chicken fillet sandwich, plain with pickles.

Infographic

Yam vs Chicken 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
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 17% 17% 22% 66% 22% 17% 79% 98% 29% 109%
Contains more PotassiumPotassium +233.1%
Contains more CopperCopper +165.7%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +81.3%
Contains more MagnesiumMagnesium +14.3%
Contains more CalciumCalcium +241.2%
Contains more IronIron +227.8%
Contains more ZincZinc +154.2%
Contains more PhosphorusPhosphorus +236.4%
Contains more SeleniumSelenium +2742.9%

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
2
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 2.7% 1% 48% 1.5% 58% 69% 145% 72% 88% 16% 21% 35% 19%
Contains more Vitamin CVitamin C +2037.5%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin EVitamin E +588.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +105.4%
Contains more Vitamin B2Vitamin B2 +837.5%
Contains more Vitamin B3Vitamin B3 +1298.6%
Contains more Vitamin B5Vitamin B5 +282.2%
Contains more Vitamin B6Vitamin B6 +30.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +269.6%
Contains more FolateFolate +104.3%
Contains more CholineCholine +113.9%

All nutrients comparison - raw data values

Nutrient Yam Chicken sandwich DV% diff.
Vitamin B3 0.552mg 7.72mg 45%
Selenium 0.7µg 19.9µg 35%
Sodium 9mg 753mg 32%
Protein 1.53g 16.28g 30%
Polyunsaturated fat 0.076g 3.177g 21%
Vitamin B2 0.032mg 0.3mg 21%
Phosphorus 55mg 185mg 19%
Vitamin B5 0.314mg 1.2mg 18%
Vitamin C 17.1mg 0.8mg 18%
Potassium 816mg 245mg 17%
Fats 0.17g 11.19g 17%
Iron 0.54mg 1.77mg 15%
Vitamin E 0.35mg 2.41mg 14%
Copper 0.178mg 0.067mg 12%
Cholesterol 0mg 35mg 12%
Fiber 4.1g 1.4g 11%
Monounsaturated fat 0.006g 4.481g 11%
Vitamin B1 0.112mg 0.23mg 10%
Saturated fat 0.037g 2.123g 9%
Manganese 0.397mg 0.219mg 8%
Vitamin B6 0.293mg 0.383mg 7%
Calories 118kcal 250kcal 7%
Starch 16.5g 7%
Folate 23µg 47µg 6%
Vitamin K 2.3µg 8.5µg 5%
Vitamin B12 0µg 0.13µg 5%
Calcium 17mg 58mg 4%
Zinc 0.24mg 0.61mg 3%
Choline 16.5mg 35.3mg 3%
Carbs 27.88g 20.89g 2%
Vitamin D 0IU 5IU 1%
Vitamin D 0µg 0.1µg 1%
Fructose 0.97g 1%
Magnesium 21mg 24mg 1%
Net carbs 23.78g 19.49g N/A
Sugar 0.5g 3.64g N/A
Vitamin A 7µg 3µg 0%
Trans fat 0g 0.03g N/A
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%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.003g N/A
Omega-3 - ALA 0.197g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 2.884g 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
16% 11% 21% 49% 3%
Protein: 16.28 g
Fats: 11.19 g
Carbs: 20.89 g
Water: 48.94 g
Other: 2.7 g
Contains more CarbsCarbs +33.5%
Contains more WaterWater +42.2%
Contains more ProteinProtein +964.1%
Contains more FatsFats +6482.4%
Contains more OtherOther +229.3%

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
22% 46% 32%
Saturated fat: Sat. Fat 2.123 g
Monounsaturated fat: Mono. Fat 4.481 g
Polyunsaturated fat: Poly. Fat 3.177 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +74583.3%
Contains more Poly. FatPolyunsaturated fat +4080.3%

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. Chicken sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170295/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.