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  6. Yam vs. Custard

Yam vs. Custard — In-Depth Nutrition Comparison

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Differences between yam and custard

  • Yam is higher in vitamin C, potassium, vitamin B6, manganese, copper, and fiber; however, custard is richer in vitamin B12, vitamin B2, and calcium.
  • Custard's daily need coverage for vitamin B12 is 22% higher.
  • Custard has a lower glycemic index (35) than yam (51).

The food types used in this comparison are Yam, raw and Egg custards, dry mix, prepared with whole milk.

Infographic

Yam vs Custard 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
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 11% 42% 18% 13% 10% 14% 56% 11% 0.91% 33%
Contains more MagnesiumMagnesium +31.3%
Contains more PotassiumPotassium +294.2%
Contains more IronIron +58.8%
Contains more CopperCopper +493.3%
Contains less SodiumSodium -89.3%
Contains more ManganeseManganese +5571.4%
Contains more CalciumCalcium +717.6%
Contains more ZincZinc +112.5%
Contains more PhosphorusPhosphorus +136.4%
Contains more SeleniumSelenium +757.1%

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
8
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 0.33% 17% 1.2% 18% 15% 51% 2.5% 42% 15% 65% 0.5% 6.8% 6.4%
Contains more Vitamin CVitamin C +17000%
Contains more Vitamin EVitamin E +483.3%
Contains more Vitamin B1Vitamin B1 +83.6%
Contains more Vitamin B3Vitamin B3 +318.2%
Contains more Vitamin B6Vitamin B6 +357.8%
Contains more Vitamin KVitamin K +1050%
Contains more FolateFolate +155.6%
Contains more CholineCholine +39.8%
Contains more Vitamin AVitamin A +642.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +587.5%
Contains more Vitamin B5Vitamin B5 +122.6%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Yam Custard DV% diff.
Vitamin B12 0µg 0.52µg 22%
Vitamin C 17.1mg 0.1mg 19%
Vitamin B6 0.293mg 0.064mg 18%
Potassium 816mg 207mg 18%
Cholesterol 0mg 51mg 17%
Manganese 0.397mg 0.007mg 17%
Fiber 4.1g 0g 16%
Copper 0.178mg 0.03mg 16%
Vitamin B2 0.032mg 0.22mg 14%
Calcium 17mg 139mg 12%
Phosphorus 55mg 130mg 11%
Selenium 0.7µg 6µg 10%
Saturated fat 0.037g 2.032g 9%
Vitamin B5 0.314mg 0.699mg 8%
Fats 0.17g 4g 6%
Vitamin D 0µg 1.2µg 6%
Vitamin D 0IU 47IU 6%
Protein 1.53g 3.99g 5%
Vitamin A 7µg 52µg 5%
Vitamin B1 0.112mg 0.061mg 4%
Folate 23µg 9µg 4%
Vitamin B3 0.552mg 0.132mg 3%
Carbs 27.88g 17.6g 3%
Monounsaturated fat 0.006g 1.127g 3%
Iron 0.54mg 0.34mg 3%
Sodium 9mg 84mg 3%
Vitamin E 0.35mg 0.06mg 2%
Polyunsaturated fat 0.076g 0.312g 2%
Zinc 0.24mg 0.51mg 2%
Vitamin K 2.3µg 0.2µg 2%
Magnesium 21mg 16mg 1%
Choline 16.5mg 11.8mg 1%
Calories 118kcal 122kcal 0%
Net carbs 23.78g 17.6g N/A
Sugar 0.5g 4.82g N/A
Tryptophan 0.012mg 0.082mg 0%
Threonine 0.054mg 0.192mg 0%
Isoleucine 0.052mg 0.207mg 0%
Leucine 0.096mg 0.337mg 0%
Lysine 0.059mg 0.214mg 0%
Methionine 0.021mg 0.091mg 0%
Phenylalanine 0.071mg 0.173mg 0%
Valine 0.062mg 0.233mg 0%
Histidine 0.034mg 0.092mg 0%
Omega-3 - DHA 0g 0.003g 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
4% 4% 18% 73%
Protein: 3.99 g
Fats: 4 g
Carbs: 17.6 g
Water: 73.45 g
Other: 0.96 g
Contains more CarbsCarbs +58.4%
Contains more ProteinProtein +160.8%
Contains more FatsFats +2252.9%
Contains more OtherOther +17.1%
~equal in Water ~73.45g

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
59% 32% 9%
Saturated fat: Sat. Fat 2.032 g
Monounsaturated fat: Mono. Fat 1.127 g
Polyunsaturated fat: Poly. Fat 0.312 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +18683.3%
Contains more Poly. FatPolyunsaturated fat +310.5%

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. Custard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168773/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.