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  6. Yam vs. Cocoa solids

Yam vs. Cocoa solids — In-Depth Nutrition Comparison

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What are the main differences between yam and cocoa solids?

  • Yam has less copper, iron, manganese, fiber, magnesium, phosphorus, zinc, selenium, and potassium than cocoa solids.
  • Cocoa solids' daily need coverage for copper is 401% higher.
  • Yam contains less saturated fat.
  • Cocoa solids have a lower glycemic index than yam.

We used Yam, raw and Cocoa, dry powder, unsweetened types in this comparison.

Infographic

Yam vs Cocoa solids 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
1
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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Contains less SodiumSodium -57.1%
Contains more MagnesiumMagnesium +2276.2%
Contains more CalciumCalcium +652.9%
Contains more PotassiumPotassium +86.8%
Contains more IronIron +2466.7%
Contains more CopperCopper +2028.1%
Contains more ZincZinc +2737.5%
Contains more PhosphorusPhosphorus +1234.5%
Contains more ManganeseManganese +866.5%
Contains more SeleniumSelenium +1942.9%

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
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 0% 0% 2% 0% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B1Vitamin B1 +43.6%
Contains more Vitamin B5Vitamin B5 +23.6%
Contains more Vitamin B6Vitamin B6 +148.3%
Contains more CholineCholine +37.5%
Contains more Vitamin B2Vitamin B2 +653.1%
Contains more Vitamin B3Vitamin B3 +295.8%
Contains more FolateFolate +39.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.5µg

All nutrients comparison - raw data values

Nutrient Yam Cocoa solids DV% diff.
Copper 0.178mg 3.788mg 401%
Iron 0.54mg 13.86mg 167%
Manganese 0.397mg 3.837mg 150%
Fiber 4.1g 37g 132%
Magnesium 21mg 499mg 114%
Phosphorus 55mg 734mg 97%
Zinc 0.24mg 6.81mg 60%
Caffeine 0mg 230mg 58%
Saturated fat 0.037g 8.07g 37%
Protein 1.53g 19.6g 36%
Selenium 0.7µg 14.3µg 25%
Potassium 816mg 1524mg 21%
Fats 0.17g 13.7g 21%
Vitamin C 17.1mg 0mg 19%
Vitamin B2 0.032mg 0.241mg 16%
Vitamin B6 0.293mg 0.118mg 13%
Calcium 17mg 128mg 11%
Monounsaturated fat 0.006g 4.57g 11%
Carbs 27.88g 57.9g 10%
Vitamin B3 0.552mg 2.185mg 10%
Calories 118kcal 228kcal 6%
Vitamin B1 0.112mg 0.078mg 3%
Folate 23µg 32µg 2%
Polyunsaturated fat 0.076g 0.44g 2%
Vitamin E 0.35mg 0.1mg 2%
Sodium 9mg 21mg 1%
Choline 16.5mg 12mg 1%
Vitamin B5 0.314mg 0.254mg 1%
Vitamin A 7µg 0µg 1%
Net carbs 23.78g 20.9g N/A
Sugar 0.5g 1.75g N/A
Vitamin K 2.3µg 2.5µg 0%
Tryptophan 0.012mg 0.293mg 0%
Threonine 0.054mg 0.776mg 0%
Isoleucine 0.052mg 0.76mg 0%
Leucine 0.096mg 1.189mg 0%
Lysine 0.059mg 0.983mg 0%
Methionine 0.021mg 0.202mg 0%
Phenylalanine 0.071mg 0.941mg 0%
Valine 0.062mg 1.177mg 0%
Histidine 0.034mg 0.339mg 0%

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
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Contains more WaterWater +2220%
Contains more ProteinProtein +1181%
Contains more FatsFats +7958.8%
Contains more CarbsCarbs +107.7%
Contains more OtherOther +607.3%

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
62% 35% 3%
Saturated fat: Sat. Fat 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +76066.7%
Contains more Poly. FatPolyunsaturated fat +478.9%

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. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.