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  6. Yam vs. Crème caramel

Yam vs. Crème caramel — In-Depth Nutrition Comparison

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A recap on differences between Yam and Crème caramel

  • Yam has more Potassium, Vitamin B6, Vitamin C, Manganese, Copper, and Fiber, however, Crème caramel is higher in Vitamin B12, Selenium, and Vitamin B2.
  • Crème caramel covers your daily Cholesterol needs 30% more than Yam.

Food varieties used in this article are Yam, raw and Desserts, flan, caramel custard, prepared-from-recipe.

Infographic

Yam vs Crème caramel 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
6
:
4
Crème caramel
Crème caramel
Contains more Iron +42.1%
Contains more Magnesium +133.3%
Contains more Potassium +591.5%
Contains less Sodium -83%
Contains more Copper +535.7%
Contains more Manganese +3870%
Contains more Calcium +388.2%
Contains more Phosphorus +74.5%
Contains more Zinc +95.8%
Contains more Selenium +1142.9%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Crème caramel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 15% 7% 42% 11% 7% 13% 10% 2% 48%
Contains more Iron +42.1%
Contains more Magnesium +133.3%
Contains more Potassium +591.5%
Contains less Sodium -83%
Contains more Copper +535.7%
Contains more Manganese +3870%
Contains more Calcium +388.2%
Contains more Phosphorus +74.5%
Contains more Zinc +95.8%
Contains more Selenium +1142.9%

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
8
:
4
Crème caramel
Crème caramel
Contains more Vitamin E +52.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +250%
Contains more Vitamin B3 +573.2%
Contains more Vitamin B6 +565.9%
Contains more Folate +155.6%
Contains more Vitamin K +1050%
Contains more Vitamin A +16.7%
Contains more Vitamin B2 +556.3%
Contains more Vitamin B5 +63.7%
Contains more Vitamin B12 +∞%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Crème caramel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 5% 0% 0% 8% 49% 2% 31% 11% 7% 45% 1%
Contains more Vitamin E +52.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +250%
Contains more Vitamin B3 +573.2%
Contains more Vitamin B6 +565.9%
Contains more Folate +155.6%
Contains more Vitamin K +1050%
Contains more Vitamin A +16.7%
Contains more Vitamin B2 +556.3%
Contains more Vitamin B5 +63.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
3
:
2
Crème caramel
Crème caramel
Contains more Carbs +22.4%
Contains more Other +34.4%
Contains more Protein +196.1%
Contains more Fats +2270.6%
Equal in Water - 68.05
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Crème caramel
5% 4% 23% 68%
Protein: 4.53 g
Fats: 4.03 g
Carbs: 22.78 g
Water: 68.05 g
Other: 0.61 g
Contains more Carbs +22.4%
Contains more Other +34.4%
Contains more Protein +196.1%
Contains more Fats +2270.6%
Equal in Water - 68.05

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
:
2
Crème caramel
Crème caramel
Contains less Saturated Fat -97.9%
Contains more Monounsaturated Fat +21000%
Contains more Polyunsaturated fat +415.8%
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Crème caramel
52% 37% 11%
Saturated Fat: 1.799 g
Monounsaturated Fat: 1.266 g
Polyunsaturated fat: 0.392 g
Contains less Saturated Fat -97.9%
Contains more Monounsaturated Fat +21000%
Contains more Polyunsaturated fat +415.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam Crème caramel
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Yam Crème caramel Opinion
Net carbs 23.78g 22.78g Yam
Protein 1.53g 4.53g Crème caramel
Fats 0.17g 4.03g Crème caramel
Carbs 27.88g 22.78g Yam
Calories 118kcal 145kcal Crème caramel
Sugar 0.5g 23.15g Yam
Fiber 4.1g 0g Yam
Calcium 17mg 83mg Crème caramel
Iron 0.54mg 0.38mg Yam
Magnesium 21mg 9mg Yam
Phosphorus 55mg 96mg Crème caramel
Potassium 816mg 118mg Yam
Sodium 9mg 53mg Yam
Zinc 0.24mg 0.47mg Crème caramel
Copper 0.178mg 0.028mg Yam
Manganese 0.397mg 0.01mg Yam
Selenium 0.7µg 8.7µg Crème caramel
Vitamin A 138IU 161IU Crème caramel
Vitamin A RAE 7µg 46µg Crème caramel
Vitamin E 0.35mg 0.23mg Yam
Vitamin C 17.1mg 0mg Yam
Vitamin B1 0.112mg 0.032mg Yam
Vitamin B2 0.032mg 0.21mg Crème caramel
Vitamin B3 0.552mg 0.082mg Yam
Vitamin B5 0.314mg 0.514mg Crème caramel
Vitamin B6 0.293mg 0.044mg Yam
Folate 23µg 9µg Yam
Vitamin B12 0µg 0.36µg Crème caramel
Vitamin K 2.3µg 0.2µg Yam
Tryptophan 0.012mg Yam
Threonine 0.054mg Yam
Isoleucine 0.052mg Yam
Leucine 0.096mg Yam
Lysine 0.059mg Yam
Methionine 0.021mg Yam
Phenylalanine 0.071mg Yam
Valine 0.062mg Yam
Histidine 0.034mg Yam
Cholesterol 0mg 90mg Yam
Saturated Fat 0.037g 1.799g Yam
Omega-3 - DHA 0g 0.007g Crème caramel
Omega-3 - EPA 0g 0.001g Crème caramel
Monounsaturated Fat 0.006g 1.266g Crème caramel
Polyunsaturated fat 0.076g 0.392g Crème caramel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Crème caramel
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
19%
Yam
14%
Crème caramel
Minerals Daily Need Coverage Score
26%
Yam
17%
Crème caramel

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 22.65g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 44mg)
Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 90mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 1.762g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 14)
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is cheaper?
Crème caramel
Crème caramel is cheaper (difference - $0.2)
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.

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. Crème caramel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167574/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.