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  6. Yam vs. Club sandwich

Yam vs. Club sandwich — In-Depth Nutrition Comparison

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Important differences between yam and club sandwich

  • Yam has more potassium and vitamin C; however, club sandwich is richer in selenium, vitamin B3, phosphorus, vitamin B12, and vitamin B2.
  • Club sandwich's daily need coverage for selenium is 44% more.
  • Yam contains 4 times more vitamin C than club sandwich. Yam contains 17.1mg of vitamin C, while club sandwich contains 4.4mg.
  • Yam contains less sodium.

The food varieties used in the comparison are Yam, raw and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Yam vs Club 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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more PotassiumPotassium +261.1%
Contains more CopperCopper +100%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +52.4%
Contains more CalciumCalcium +458.8%
Contains more IronIron +153.7%
Contains more ZincZinc +458.3%
Contains more PhosphorusPhosphorus +290.9%
Contains more SeleniumSelenium +3442.9%

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
1
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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin CVitamin C +288.6%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin EVitamin E +74.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +53.6%
Contains more Vitamin B2Vitamin B2 +481.3%
Contains more Vitamin B3Vitamin B3 +910%
Contains more Vitamin B5Vitamin B5 +163.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +278.3%
Contains more FolateFolate +34.8%
Contains more CholineCholine +189.7%
~equal in Vitamin B6 ~0.296mg

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
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more CarbsCarbs +40.3%
Contains more WaterWater +32.5%
Contains more ProteinProtein +1023.5%
Contains more FatsFats +4635.3%
Contains more OtherOther +189%

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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +49050%
Contains more Poly. FatPolyunsaturated fat +2373.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam Club sandwich
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Yam Club sandwich DV% diff.
Selenium 0.7µg 24.8µg 44%
Vitamin B3 0.552mg 5.575mg 31%
Protein 1.53g 17.19g 31%
Sodium 9mg 630mg 27%
Phosphorus 55mg 215mg 23%
Vitamin B12 0µg 0.47µg 20%
Manganese 0.397mg 17%
Potassium 816mg 226mg 17%
Cholesterol 0mg 46mg 15%
Vitamin C 17.1mg 4.4mg 14%
Saturated fat 0.037g 3.109g 14%
Fiber 4.1g 1.2g 12%
Vitamin B2 0.032mg 0.186mg 12%
Fats 0.17g 8.05g 12%
Polyunsaturated fat 0.076g 1.88g 12%
Copper 0.178mg 0.089mg 10%
Zinc 0.24mg 1.34mg 10%
Vitamin B5 0.314mg 0.826mg 10%
Iron 0.54mg 1.37mg 10%
Calcium 17mg 95mg 8%
Monounsaturated fat 0.006g 2.949g 7%
Choline 16.5mg 47.8mg 6%
Vitamin K 2.3µg 8.7µg 5%
Calories 118kcal 220kcal 5%
Vitamin B1 0.112mg 0.172mg 5%
Vitamin A 7µg 35µg 3%
Magnesium 21mg 32mg 3%
Carbs 27.88g 19.87g 3%
Vitamin E 0.35mg 0.61mg 2%
Folate 23µg 31µg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin D 0IU 5IU 1%
Net carbs 23.78g 18.67g N/A
Sugar 0.5g 4.68g N/A
Vitamin B6 0.293mg 0.296mg 0%
Trans fat 0g 0.071g 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 0.004g N/A
Omega-3 - DHA 0g 0.007g N/A
Omega-3 - DPA 0g 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Club sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Yam
37%
Club sandwich
Minerals Daily Need Coverage Score
26%
Yam
50%
Club sandwich

Comparison summary

Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 4.18g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 621mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 3.072g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 51)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $0.2)
Which food is richer in minerals?
Club sandwich
Club sandwich is relatively richer in minerals
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins

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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.