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  6. Yam vs. Chocolate milk

Yam vs. Chocolate milk — In-Depth Nutrition Comparison

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Summary of differences between yam and chocolate milk

  • Yam has more vitamin B6, potassium, vitamin C, manganese, fiber, and copper, while chocolate milk has more vitamin B12, vitamin B2, and calcium.
  • Yam covers your daily need for vitamin B6, 19% more than chocolate milk.
  • Yam contains 19 times more vitamin C than chocolate milk. While yam contains 17.1mg of vitamin C, chocolate milk contains only 0.9mg.
  • The amount of saturated fat in yam is lower.

These are the specific foods used in this comparison Yam, raw and Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D.

Infographic

Yam vs Chocolate milk 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
6
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 9.3% 34% 15% 9% 22% 11% 43% 7.8% 10% 10%
Contains more MagnesiumMagnesium +61.5%
Contains more PotassiumPotassium +388.6%
Contains more IronIron +125%
Contains more CopperCopper +173.8%
Contains less SodiumSodium -85%
Contains more ManganeseManganese +415.6%
Contains more CalciumCalcium +558.8%
Contains more ZincZinc +70.8%
Contains more PhosphorusPhosphorus +83.6%
Contains more SeleniumSelenium +171.4%

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
7
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 3% 9% 1.4% 20% 9.3% 37% 2.3% 18% 9.2% 41% 0.75% 3.8% 9.3%
Contains more Vitamin CVitamin C +1800%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +202.7%
Contains more Vitamin B3Vitamin B3 +341.6%
Contains more Vitamin B6Vitamin B6 +632.5%
Contains more Vitamin KVitamin K +666.7%
Contains more FolateFolate +360%
Contains more Vitamin AVitamin A +285.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +406.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B5 ~0.295mg
~equal in Choline ~17mg

All nutrients comparison - raw data values

Nutrient Yam Chocolate milk DV% diff.
Potassium 816mg 167mg 19%
Vitamin B6 0.293mg 0.04mg 19%
Vitamin C 17.1mg 0.9mg 18%
Manganese 0.397mg 0.077mg 14%
Vitamin B12 0µg 0.33µg 14%
Fiber 4.1g 0.8g 13%
Copper 0.178mg 0.065mg 13%
Calcium 17mg 112mg 10%
Vitamin B2 0.032mg 0.162mg 10%
Saturated fat 0.037g 2.104g 9%
Phosphorus 55mg 101mg 7%
Vitamin D 0µg 1.3µg 7%
Vitamin B1 0.112mg 0.037mg 6%
Carbs 27.88g 10.34g 6%
Vitamin D 0IU 51IU 6%
Folate 23µg 5µg 5%
Fats 0.17g 3.39g 5%
Iron 0.54mg 0.24mg 4%
Cholesterol 0mg 12mg 4%
Vitamin B3 0.552mg 0.125mg 3%
Protein 1.53g 3.17g 3%
Vitamin K 2.3µg 0.3µg 2%
Monounsaturated fat 0.006g 0.99g 2%
Calories 118kcal 83kcal 2%
Selenium 0.7µg 1.9µg 2%
Vitamin E 0.35mg 0.07mg 2%
Vitamin A 7µg 27µg 2%
Sodium 9mg 60mg 2%
Zinc 0.24mg 0.41mg 2%
Magnesium 21mg 13mg 2%
Net carbs 23.78g 9.54g N/A
Sugar 0.5g 9.54g N/A
Vitamin B5 0.314mg 0.295mg 0%
Choline 16.5mg 17mg 0%
Polyunsaturated fat 0.076g 0.124g 0%
Tryptophan 0.012mg 0.041mg 0%
Threonine 0.054mg 0.135mg 0%
Isoleucine 0.052mg 0.164mg 0%
Leucine 0.096mg 0.3mg 0%
Lysine 0.059mg 0.265mg 0%
Methionine 0.021mg 0.083mg 0%
Phenylalanine 0.071mg 0.164mg 0%
Valine 0.062mg 0.208mg 0%
Histidine 0.034mg 0.096mg 0%
Caffeine 0mg 1mg 0%

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
3% 3% 10% 82%
Protein: 3.17 g
Fats: 3.39 g
Carbs: 10.34 g
Water: 82.3 g
Other: 0.8 g
Contains more CarbsCarbs +169.6%
Contains more ProteinProtein +107.2%
Contains more FatsFats +1894.1%
Contains more WaterWater +18.2%
~equal in Other ~0.8g

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
65% 31% 4%
Saturated fat: Sat. Fat 2.104 g
Monounsaturated fat: Mono. Fat 0.99 g
Polyunsaturated fat: Poly. Fat 0.124 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +16400%
Contains more Poly. FatPolyunsaturated fat +63.2%

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 milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170879/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.