Yam vs. Crackers — In-Depth Nutrition Comparison
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Significant differences between yam and crackers
- Yam has more potassium and vitamin C; however, crackers are richer in vitamin K, iron, vitamin B2, phosphorus, vitamin B1, and vitamin B3.
- Crackers cover your daily vitamin K needs 56% more than yam.
- Yam contains less sodium.
- Crackers have a higher glycemic index. The glycemic index of crackers is 63, while the glycemic index of yam is 51.
Specific food types used in this comparison are Yam, raw and Crackers, standard snack-type, regular.
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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.
| Contains more MagnesiumMagnesium | +16.7% |
| Contains more PotassiumPotassium | +591.5% |
| Contains more CopperCopper | +71.2% |
| Contains less SodiumSodium | -98.8% |
| Contains more CalciumCalcium | +605.9% |
| Contains more IronIron | +646.3% |
| Contains more ZincZinc | +104.2% |
| Contains more PhosphorusPhosphorus | +350.9% |
| Contains more ManganeseManganese | +23.7% |
| Contains more SeleniumSelenium | +857.1% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +365.1% |
| Contains more CholineCholine | +71.9% |
| Contains more Vitamin EVitamin E | +765.7% |
| Contains more Vitamin B1Vitamin B1 | +271.4% |
| Contains more Vitamin B2Vitamin B2 | +1325% |
| Contains more Vitamin B3Vitamin B3 | +688.4% |
| Contains more Vitamin B5Vitamin B5 | +32.8% |
| Contains more Vitamin KVitamin K | +2913% |
| Contains more FolateFolate | +300% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.076g | 13.137g | 87% |
| Vitamin K | 2.3µg | 69.3µg | 56% |
| Iron | 0.54mg | 4.03mg | 44% |
| Fats | 0.17g | 26.43g | 40% |
| Vitamin B2 | 0.032mg | 0.456mg | 33% |
| Sodium | 9mg | 726mg | 31% |
| Phosphorus | 55mg | 248mg | 28% |
| Saturated fat | 0.037g | 5.562g | 25% |
| Vitamin B1 | 0.112mg | 0.416mg | 25% |
| Vitamin B3 | 0.552mg | 4.352mg | 24% |
| Potassium | 816mg | 118mg | 21% |
| Starch | 49.69g | 20% | |
| Calories | 118kcal | 510kcal | 20% |
| Vitamin C | 17.1mg | 0mg | 19% |
| Vitamin B6 | 0.293mg | 0.063mg | 18% |
| Vitamin E | 0.35mg | 3.03mg | 18% |
| Folate | 23µg | 92µg | 17% |
| Monounsaturated fat | 0.006g | 6.553g | 16% |
| Selenium | 0.7µg | 6.7µg | 11% |
| Carbs | 27.88g | 61.3g | 11% |
| Calcium | 17mg | 120mg | 10% |
| Protein | 1.53g | 6.64g | 10% |
| Copper | 0.178mg | 0.104mg | 8% |
| Fiber | 4.1g | 2.3g | 7% |
| Manganese | 0.397mg | 0.491mg | 4% |
| Zinc | 0.24mg | 0.49mg | 2% |
| Vitamin B5 | 0.314mg | 0.417mg | 2% |
| Magnesium | 21mg | 18mg | 1% |
| Vitamin A | 7µg | 0µg | 1% |
| Choline | 16.5mg | 9.6mg | 1% |
| Net carbs | 23.78g | 59g | N/A |
| Sugar | 0.5g | 8.18g | N/A |
| Trans fat | 0g | 1.076g | N/A |
| Tryptophan | 0.012mg | 0.084mg | 0% |
| Threonine | 0.054mg | 0.193mg | 0% |
| Isoleucine | 0.052mg | 0.246mg | 0% |
| Leucine | 0.096mg | 0.471mg | 0% |
| Lysine | 0.059mg | 0.103mg | 0% |
| Methionine | 0.021mg | 0.112mg | 0% |
| Phenylalanine | 0.071mg | 0.331mg | 0% |
| Valine | 0.062mg | 0.294mg | 0% |
| Histidine | 0.034mg | 0.145mg | 0% |
| Fructose | 0.29g | 0% | |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.062g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.009g | N/A | |
| Omega-6 - Linoleic acid | 11.48g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +2116.6% |
| Contains more ProteinProtein | +334% |
| Contains more FatsFats | +15447.1% |
| Contains more CarbsCarbs | +119.9% |
| Contains more OtherOther | +203.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.3% |
| Contains more Mono. FatMonounsaturated fat | +109116.7% |
| Contains more Poly. FatPolyunsaturated fat | +17185.5% |