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  6. Yam vs. Cream of mushroom soup

Yam vs. Cream of mushroom soup — In-Depth Nutrition Comparison

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The main differences between yam and cream of mushroom soup

  • Yam has more potassium, vitamin B6, vitamin C, copper, manganese, fiber, vitamin B1, and phosphorus; however, cream of mushroom soup has more vitamin K.
  • Daily need coverage for potassium for yam is 23% higher.
  • Yam is lower in sodium.

Food types used in this article are Yam, raw and Soup, cream of mushroom, canned, prepared with equal volume water.

Infographic

Yam vs Cream of mushroom soup 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
9
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 1.4% 2.1% 2.7% 3.4% 5.3% 1.6% 5.1% 44% 2.3% 7.6%
Contains more MagnesiumMagnesium +950%
Contains more CalciumCalcium +142.9%
Contains more PotassiumPotassium +2532.3%
Contains more IronIron +500%
Contains more CopperCopper +1012.5%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +358.3%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +2105.6%
Contains more SeleniumSelenium +100%

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
10
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% 0.33% 4.8% 1.5% 1.5% 1.8% 3.2% 4.3% 1.6% 0% 24% 0.75% 2.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin EVitamin E +45.8%
Contains more Vitamin B1Vitamin B1 +1766.7%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B3Vitamin B3 +226.6%
Contains more Vitamin B5Vitamin B5 +336.1%
Contains more Vitamin B6Vitamin B6 +4085.7%
Contains more FolateFolate +2200%
Contains more CholineCholine +251.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +317.4%
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Cream of mushroom soup DV% diff.
Potassium 816mg 31mg 23%
Vitamin B6 0.293mg 0.007mg 22%
Vitamin C 17.1mg 0mg 19%
Copper 0.178mg 0.016mg 18%
Manganese 0.397mg 0.018mg 16%
Fiber 4.1g 0.3g 15%
Sodium 9mg 340mg 14%
Vitamin B1 0.112mg 0.006mg 9%
Polyunsaturated fat 0.076g 1.42g 9%
Carbs 27.88g 3.33g 8%
Iron 0.54mg 0.09mg 6%
Vitamin K 2.3µg 9.6µg 6%
Folate 23µg 1µg 6%
Phosphorus 55mg 12mg 6%
Magnesium 21mg 2mg 5%
Vitamin B5 0.314mg 0.072mg 5%
Calories 118kcal 39kcal 4%
Fats 0.17g 2.59g 4%
Zinc 0.24mg 0.06mg 2%
Choline 16.5mg 4.7mg 2%
Saturated fat 0.037g 0.472g 2%
Protein 1.53g 0.66g 2%
Vitamin B2 0.032mg 0.008mg 2%
Vitamin B3 0.552mg 0.169mg 2%
Monounsaturated fat 0.006g 0.597g 1%
Selenium 0.7µg 1.4µg 1%
Vitamin D 0µg 0.1µg 1%
Vitamin E 0.35mg 0.24mg 1%
Vitamin A 7µg 1µg 1%
Calcium 17mg 7mg 1%
Vitamin D 0IU 4IU 1%
Net carbs 23.78g 3.03g N/A
Sugar 0.5g 0.2g 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%

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
3% 3% 92%
Protein: 0.66 g
Fats: 2.59 g
Carbs: 3.33 g
Water: 92.46 g
Other: 0.96 g
Contains more ProteinProtein +131.8%
Contains more CarbsCarbs +737.2%
Contains more FatsFats +1423.5%
Contains more WaterWater +32.8%
Contains more OtherOther +17.1%

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
19% 24% 57%
Saturated fat: Sat. Fat 0.472 g
Monounsaturated fat: Mono. Fat 0.597 g
Polyunsaturated fat: Poly. Fat 1.42 g
Contains less Sat. FatSaturated fat -92.2%
Contains more Mono. FatMonounsaturated fat +9850%
Contains more Poly. FatPolyunsaturated fat +1768.4%

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 of mushroom soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172915/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.