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  6. Yam vs. Chocolate brownie

Yam vs. Chocolate brownie — In-Depth Nutrition Comparison

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A recap on the differences between yam and chocolate brownie

  • Yam has more potassium, vitamin C, and vitamin B6; however, chocolate brownie is higher in copper, selenium, iron, and vitamin A.
  • Chocolate brownie covers your daily saturated fat needs 36% more than yam.
  • Chocolate brownie contains 57 times less vitamin C than yam. Yam contains 17.1mg of vitamin C, while chocolate brownie contains 0.3mg.
  • Yam has less sodium.

Food varieties used in this article are Yam, raw and Cookies, brownies, prepared from recipe.

Infographic

Yam vs Chocolate brownie 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
2
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 38% 17% 16% 69% 129% 26% 57% 45% 77% 63%
Contains more PotassiumPotassium +363.6%
Contains less SodiumSodium -97.4%
Contains more MagnesiumMagnesium +152.4%
Contains more CalciumCalcium +235.3%
Contains more IronIron +240.7%
Contains more CopperCopper +118%
Contains more ZincZinc +304.2%
Contains more PhosphorusPhosphorus +140%
Contains more ManganeseManganese +47.9%
Contains more SeleniumSelenium +1542.9%

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% 59% 0% 0% 35% 44% 18% 20% 22% 20% 0% 22% 0%
Contains more Vitamin CVitamin C +5600%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +211.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +2414.3%
Contains more Vitamin B1Vitamin B1 +25.9%
Contains more Vitamin B2Vitamin B2 +493.8%
Contains more Vitamin B3Vitamin B3 +77.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +26.1%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.328mg

All nutrients comparison - raw data values

Nutrient Yam Chocolate brownie DV% diff.
Polyunsaturated fat 0.076g 9.412g 62%
Fats 0.17g 29.1g 45%
Saturated fat 0.037g 7.319g 33%
Monounsaturated fat 0.006g 10.839g 27%
Cholesterol 0mg 73mg 24%
Copper 0.178mg 0.388mg 23%
Selenium 0.7µg 11.5µg 20%
Vitamin C 17.1mg 0.3mg 19%
Potassium 816mg 176mg 19%
Vitamin A 7µg 176µg 19%
Calories 118kcal 466kcal 17%
Iron 0.54mg 1.84mg 16%
Fiber 4.1g 16%
Sodium 9mg 343mg 15%
Vitamin B6 0.293mg 0.094mg 15%
Vitamin B2 0.032mg 0.19mg 12%
Phosphorus 55mg 132mg 11%
Protein 1.53g 6.2g 9%
Magnesium 21mg 53mg 8%
Manganese 0.397mg 0.587mg 8%
Vitamin B12 0µg 0.16µg 7%
Zinc 0.24mg 0.97mg 7%
Carbs 27.88g 50.2g 7%
Calcium 17mg 57mg 4%
Vitamin B3 0.552mg 0.982mg 3%
Choline 16.5mg 3%
Vitamin E 0.35mg 2%
Vitamin K 2.3µg 2%
Folate 23µg 29µg 2%
Vitamin B1 0.112mg 0.141mg 2%
Net carbs 23.78g 50.2g N/A
Sugar 0.5g N/A
Vitamin B5 0.314mg 0.328mg 0%
Tryptophan 0.012mg 0.078mg 0%
Threonine 0.054mg 0.228mg 0%
Isoleucine 0.052mg 0.265mg 0%
Leucine 0.096mg 0.447mg 0%
Lysine 0.059mg 0.283mg 0%
Methionine 0.021mg 0.132mg 0%
Phenylalanine 0.071mg 0.298mg 0%
Valine 0.062mg 0.323mg 0%
Histidine 0.034mg 0.136mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.006g N/A

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
6% 29% 50% 13% 2%
Protein: 6.2 g
Fats: 29.1 g
Carbs: 50.2 g
Water: 12.6 g
Other: 1.9 g
Contains more WaterWater +452.4%
Contains more ProteinProtein +305.2%
Contains more FatsFats +17017.6%
Contains more CarbsCarbs +80.1%
Contains more OtherOther +131.7%

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
27% 39% 34%
Saturated fat: Sat. Fat 7.319 g
Monounsaturated fat: Mono. Fat 10.839 g
Polyunsaturated fat: Poly. Fat 9.412 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +180550%
Contains more Poly. FatPolyunsaturated fat +12284.2%

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. Chocolate brownie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174949/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.