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  6. Yam vs. Condensed milk

Yam vs. Condensed milk — In-Depth Nutrition Comparison

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What are the main differences between yam and condensed milk?

  • Yam is richer in vitamin B6, copper, manganese, and fiber, yet condensed milk is richer in vitamin B2, phosphorus, calcium, selenium, and vitamin B12.
  • Condensed milk's daily need coverage for vitamin B2 is 30% higher.
  • Yam contains less saturated Fat.

We used Yam, raw and Milk, canned, condensed, sweetened types in this comparison.

Infographic

Yam vs Condensed 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
5
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 19% 85% 33% 7.1% 5% 26% 108% 17% 0.78% 81%
Contains more PotassiumPotassium +119.9%
Contains more IronIron +184.2%
Contains more CopperCopper +1086.7%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +6516.7%
Contains more MagnesiumMagnesium +23.8%
Contains more CalciumCalcium +1570.6%
Contains more ZincZinc +291.7%
Contains more PhosphorusPhosphorus +360%
Contains more SeleniumSelenium +2014.3%

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% 8.3% 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 8.7% 16% 3.2% 6% 23% 96% 3.9% 45% 12% 55% 1.5% 8.3% 49%
Contains more Vitamin CVitamin C +557.7%
Contains more Vitamin EVitamin E +118.8%
Contains more Vitamin B1Vitamin B1 +24.4%
Contains more Vitamin B3Vitamin B3 +162.9%
Contains more Vitamin B6Vitamin B6 +474.5%
Contains more Vitamin KVitamin K +283.3%
Contains more FolateFolate +109.1%
Contains more Vitamin AVitamin A +93.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1200%
Contains more Vitamin B5Vitamin B5 +138.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +440%

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
8% 9% 54% 27% 2%
Protein: 7.91 g
Fats: 8.7 g
Carbs: 54.4 g
Water: 27.16 g
Other: 1.83 g
Contains more WaterWater +156.3%
Contains more ProteinProtein +417%
Contains more FatsFats +5017.6%
Contains more CarbsCarbs +95.1%
Contains more OtherOther +123.2%

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
66% 29% 4%
Saturated Fat: Sat. Fat 5.486 g
Monounsaturated Fat: Mono. Fat 2.427 g
Polyunsaturated fat: Poly. Fat 0.337 g
Contains less Sat. FatSaturated Fat -99.3%
Contains more Mono. FatMonounsaturated Fat +40350%
Contains more Poly. FatPolyunsaturated fat +343.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam Condensed milk
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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yam Condensed milk Opinion
Calories 118kcal 321kcal Condensed milk
Protein 1.53g 7.91g Condensed milk
Fats 0.17g 8.7g Condensed milk
Vitamin C 17.1mg 2.6mg Yam
Net carbs 23.78g 54.4g Condensed milk
Carbs 27.88g 54.4g Condensed milk
Cholesterol 0mg 34mg Yam
Vitamin D 0IU 6IU Condensed milk
Magnesium 21mg 26mg Condensed milk
Calcium 17mg 284mg Condensed milk
Potassium 816mg 371mg Yam
Iron 0.54mg 0.19mg Yam
Sugar 0.5g 54.4g Yam
Fiber 4.1g 0g Yam
Copper 0.178mg 0.015mg Yam
Zinc 0.24mg 0.94mg Condensed milk
Phosphorus 55mg 253mg Condensed milk
Sodium 9mg 127mg Yam
Vitamin A 138IU 267IU Condensed milk
Vitamin A 7µg 74µg Condensed milk
Vitamin E 0.35mg 0.16mg Yam
Vitamin D 0µg 0.2µg Condensed milk
Manganese 0.397mg 0.006mg Yam
Selenium 0.7µg 14.8µg Condensed milk
Vitamin B1 0.112mg 0.09mg Yam
Vitamin B2 0.032mg 0.416mg Condensed milk
Vitamin B3 0.552mg 0.21mg Yam
Vitamin B5 0.314mg 0.75mg Condensed milk
Vitamin B6 0.293mg 0.051mg Yam
Vitamin B12 0µg 0.44µg Condensed milk
Vitamin K 2.3µg 0.6µg Yam
Folate 23µg 11µg Yam
Choline 16.5mg 89.1mg Condensed milk
Saturated Fat 0.037g 5.486g Yam
Monounsaturated Fat 0.006g 2.427g Condensed milk
Polyunsaturated fat 0.076g 0.337g Condensed milk
Tryptophan 0.012mg 0.112mg Condensed milk
Threonine 0.054mg 0.357mg Condensed milk
Isoleucine 0.052mg 0.479mg Condensed milk
Leucine 0.096mg 0.775mg Condensed milk
Lysine 0.059mg 0.627mg Condensed milk
Methionine 0.021mg 0.198mg Condensed milk
Phenylalanine 0.071mg 0.382mg Condensed milk
Valine 0.062mg 0.529mg Condensed milk
Histidine 0.034mg 0.214mg Condensed milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Condensed milk
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
25%
Condensed milk
Minerals Daily Need Coverage Score
26%
Yam
38%
Condensed milk

Comparison summary

Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 34mg)
Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 53.9g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 118mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 5.449g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 10)
Which food is cheaper?
Yam
Yam is cheaper (difference - $1.4)
Which food is richer in minerals?
?
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.
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.

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. Condensed milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171275/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.