Yam vs. Chocolate brownie — In-Depth Nutrition Comparison
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A recap on 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.
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.53 g
Fats:
0.17 g
Carbs:
27.88 g
Water:
69.6 g
Other:
0.82 g
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
Saturated fat:
Sat. Fat
0.037 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.076 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
18%
Minerals Daily Need Coverage Score
26%
54%
Comparison summary
Which food is lower in Cholesterol?
Yam is lower in Cholesterol (difference - 73mg)
Which food contains less Sodium?
Yam contains less Sodium (difference - 334mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 7.282g)
Which food is lower in Sugar?
Chocolate brownie is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Chocolate brownie is lower in glycemic index (difference - 9)
Which food is cheaper?
Chocolate brownie is cheaper (difference - $0.2)
Which food is richer in minerals?
Chocolate brownie is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.