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  6. Yam vs. Chocolate chip cookie

Yam vs. Chocolate chip cookie — In-Depth Nutrition Comparison

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How are yam and chocolate chip cookie different?

  • Yam is higher in vitamin C, potassium, and vitamin B6; however, chocolate chip cookie is richer in iron, copper, selenium, and manganese.
  • Daily need coverage for saturated fat for chocolate chip cookie is 70% higher.
  • Yam contains 86 times more vitamin C than chocolate chip cookie. While yam contains 17.1mg of vitamin C, chocolate chip cookie contains only 0.2mg.
  • Yam has less sodium.

Yam, raw and Cookies, chocolate chip, prepared from recipe, made with butter are the varieties used in this article.

Infographic

Yam vs Chocolate chip cookie 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 39% 11% 20% 93% 129% 26% 43% 44% 86% 61%
Contains more PotassiumPotassium +269.2%
Contains less SodiumSodium -97.4%
Contains more MagnesiumMagnesium +161.9%
Contains more CalciumCalcium +123.5%
Contains more IronIron +359.3%
Contains more CopperCopper +116.9%
Contains more ZincZinc +291.7%
Contains more PhosphorusPhosphorus +81.8%
Contains more ManganeseManganese +67%
Contains more SeleniumSelenium +1500%

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
6
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 0.67% 46% 0% 0% 46% 41% 26% 16% 19% 10% 0% 25% 0%
Contains more Vitamin CVitamin C +8450%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +21.2%
Contains more Vitamin B6Vitamin B6 +248.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +1885.7%
Contains more Vitamin B1Vitamin B1 +64.3%
Contains more Vitamin B2Vitamin B2 +453.1%
Contains more Vitamin B3Vitamin B3 +147.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +43.5%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Yam Chocolate chip cookie DV% diff.
Saturated fat 0.037g 14.071g 64%
Fats 0.17g 28.4g 43%
Polyunsaturated fat 0.076g 4.541g 30%
Iron 0.54mg 2.48mg 24%
Copper 0.178mg 0.386mg 23%
Cholesterol 0mg 70mg 23%
Monounsaturated fat 0.006g 8.241g 21%
Selenium 0.7µg 11.2µg 19%
Calories 118kcal 488kcal 19%
Vitamin C 17.1mg 0.2mg 19%
Potassium 816mg 221mg 18%
Fiber 4.1g 16%
Vitamin B6 0.293mg 0.084mg 16%
Vitamin A 7µg 139µg 15%
Sodium 9mg 341mg 14%
Manganese 0.397mg 0.663mg 12%
Vitamin B2 0.032mg 0.177mg 11%
Carbs 27.88g 58.2g 10%
Magnesium 21mg 55mg 8%
Protein 1.53g 5.7g 8%
Vitamin B1 0.112mg 0.184mg 6%
Zinc 0.24mg 0.94mg 6%
Phosphorus 55mg 100mg 6%
Vitamin B3 0.552mg 1.365mg 5%
Vitamin B12 0µg 0.08µg 3%
Folate 23µg 33µg 3%
Choline 16.5mg 3%
Vitamin E 0.35mg 2%
Calcium 17mg 38mg 2%
Vitamin K 2.3µg 2%
Vitamin B5 0.314mg 0.259mg 1%
Net carbs 23.78g 58.2g N/A
Sugar 0.5g N/A
Tryptophan 0.012mg 0.072mg 0%
Threonine 0.054mg 0.191mg 0%
Isoleucine 0.052mg 0.224mg 0%
Leucine 0.096mg 0.391mg 0%
Lysine 0.059mg 0.214mg 0%
Methionine 0.021mg 0.106mg 0%
Phenylalanine 0.071mg 0.27mg 0%
Valine 0.062mg 0.279mg 0%
Histidine 0.034mg 0.123mg 0%
Omega-3 - DHA 0g 0.003g 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% 28% 58% 6% 2%
Protein: 5.7 g
Fats: 28.4 g
Carbs: 58.2 g
Water: 5.7 g
Other: 2 g
Contains more WaterWater +1121.1%
Contains more ProteinProtein +272.5%
Contains more FatsFats +16605.9%
Contains more CarbsCarbs +108.8%
Contains more OtherOther +143.9%

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
52% 31% 17%
Saturated fat: Sat. Fat 14.071 g
Monounsaturated fat: Mono. Fat 8.241 g
Polyunsaturated fat: Poly. Fat 4.541 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +137250%
Contains more Poly. FatPolyunsaturated fat +5875%

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 chip cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172808/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.