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  6. Yam vs. Cream cracker

Yam vs. Cream cracker — In-Depth Nutrition Comparison

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Important differences between yam and cream cracker

  • Yam has more potassium and vitamin B6; however, cream cracker is richer in iron, folate, vitamin B3, vitamin B12, manganese, and selenium.
  • Cream cracker's daily need coverage for iron is 86% more.
  • Yam contains 6 times more potassium than cream cracker. Yam contains 816mg of potassium, while cream cracker contains 129mg.
  • Yam contains less sodium.
  • Cream cracker has a higher glycemic index. The glycemic index of cream cracker is 65, while the glycemic index of yam is 51.

The food varieties used in the comparison are Yam, raw and Crackers, cream, GAMESA SABROSAS.

Infographic

Yam vs Cream cracker 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
3
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 18% 7.8% 11% 277% 37% 18% 42% 150% 101% 52%
Contains more PotassiumPotassium +532.6%
Contains more CopperCopper +60.4%
Contains less SodiumSodium -99.2%
Contains more MagnesiumMagnesium +19%
Contains more CalciumCalcium +52.9%
Contains more IronIron +1266.7%
Contains more ZincZinc +175%
Contains more PhosphorusPhosphorus +78.2%
Contains more ManganeseManganese +96%
Contains more SeleniumSelenium +1257.1%

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.
Yam
Yam
4
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% 32% 0% 75% 55% 95% 28% 15% 58% 45% 112% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +350.8%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +354.3%
Contains more Vitamin B1Vitamin B1 +166.1%
Contains more Vitamin B2Vitamin B2 +650%
Contains more Vitamin B3Vitamin B3 +820.3%
Contains more Vitamin B5Vitamin B5 +47.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +678.3%
Contains more FolateFolate +547.8%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Yam Cream cracker DV% diff.
Iron 0.54mg 7.38mg 86%
Sodium 9mg 1148mg 50%
Folate 23µg 149µg 32%
Fats 0.17g 20.37g 31%
Vitamin B3 0.552mg 5.08mg 28%
Monounsaturated fat 0.006g 10.625g 27%
Saturated fat 0.037g 5.362g 24%
Starch 51.87g 21%
Potassium 816mg 129mg 20%
Vitamin C 17.1mg 19%
Vitamin B12 0µg 0.46µg 19%
Vitamin B6 0.293mg 0.065mg 18%
Calories 118kcal 484kcal 18%
Manganese 0.397mg 0.778mg 17%
Polyunsaturated fat 0.076g 2.45g 16%
Selenium 0.7µg 9.5µg 16%
Vitamin B2 0.032mg 0.24mg 16%
Vitamin B1 0.112mg 0.298mg 16%
Vitamin K 2.3µg 17.9µg 13%
Carbs 27.88g 64.55g 12%
Protein 1.53g 7.01g 11%
Vitamin E 0.35mg 1.59mg 8%
Fiber 4.1g 2.4g 7%
Copper 0.178mg 0.111mg 7%
Phosphorus 55mg 98mg 6%
Zinc 0.24mg 0.66mg 4%
Vitamin B5 0.314mg 0.462mg 3%
Choline 16.5mg 3%
Vitamin A 7µg 1%
Fructose 0.95g 1%
Calcium 17mg 26mg 1%
Magnesium 21mg 25mg 1%
Net carbs 23.78g 62.15g N/A
Sugar 0.5g 9.37g N/A
Trans fat 0g 3.969g 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 - ALA 0.045g N/A
Omega-6 - Linoleic acid 1.542g N/A

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
7% 20% 65% 4% 4%
Protein: 7.01 g
Fats: 20.37 g
Carbs: 64.55 g
Water: 4.45 g
Other: 3.62 g
Contains more WaterWater +1464%
Contains more ProteinProtein +358.2%
Contains more FatsFats +11882.4%
Contains more CarbsCarbs +131.5%
Contains more OtherOther +341.5%

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
29% 58% 13%
Saturated fat: Sat. Fat 5.362 g
Monounsaturated fat: Mono. Fat 10.625 g
Polyunsaturated fat: Poly. Fat 2.45 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +176983.3%
Contains more Poly. FatPolyunsaturated fat +3123.7%

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. Cream cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167530/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.