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Yam vs. Danish pastry — In-Depth Nutrition Comparison

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What are the main differences between yam and danish pastry?

  • Yam is richer in potassium, vitamin B6, vitamin C, fiber, and copper, yet danish pastry is richer in selenium, vitamin B2, and iron.
  • Danish pastry's daily need coverage for saturated fat is 34% higher.
  • Yam has 171 times more vitamin C than danish pastry. Yam has 17.1mg of vitamin C, while danish pastry has 0.1mg.
  • Yam contains less sodium.

We used Yam, raw and Danish pastry, cheese types in this comparison.

Infographic

Yam vs Danish pastry 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
5
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% 11% 8.6% 68% 30% 19% 46% 54% 46% 103%
Contains more MagnesiumMagnesium +40%
Contains more PotassiumPotassium +732.7%
Contains more CopperCopper +100%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +13.1%
Contains more CalciumCalcium +105.9%
Contains more IronIron +233.3%
Contains more ZincZinc +191.7%
Contains more PhosphorusPhosphorus +96.4%
Contains more SeleniumSelenium +2600%

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
2
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% 12% 7% 0% 48% 60% 38% 18% 9.2% 25% 17% 45% 11%
Contains more Vitamin CVitamin C +17000%
Contains more Vitamin B6Vitamin B6 +632.5%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin B1Vitamin B1 +69.6%
Contains more Vitamin B2Vitamin B2 +712.5%
Contains more Vitamin B3Vitamin B3 +262.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +160.9%
Contains more CholineCholine +21.8%
~equal in Vitamin E ~0.35mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.304mg

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
8% 22% 37% 31%
Protein: 8 g
Fats: 21.9 g
Carbs: 37.2 g
Water: 31.4 g
Other: 1.5 g
Contains more WaterWater +121.7%
Contains more ProteinProtein +422.9%
Contains more FatsFats +12782.4%
Contains more CarbsCarbs +33.4%
Contains more OtherOther +82.9%

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
33% 55% 12%
Saturated fat: Sat. Fat 6.794 g
Monounsaturated fat: Mono. Fat 11.313 g
Polyunsaturated fat: Poly. Fat 2.575 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +188450%
Contains more Poly. FatPolyunsaturated fat +3288.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yam Danish pastry DV% diff.
Selenium 0.7µg 18.9µg 33%
Fats 0.17g 21.9g 33%
Saturated fat 0.037g 6.794g 31%
Monounsaturated fat 0.006g 11.313g 28%
Potassium 816mg 98mg 21%
Vitamin C 17.1mg 0.1mg 19%
Vitamin B6 0.293mg 0.04mg 19%
Vitamin B2 0.032mg 0.26mg 18%
Sodium 9mg 417mg 18%
Polyunsaturated fat 0.076g 2.575g 17%
Iron 0.54mg 1.8mg 16%
Calories 118kcal 374kcal 13%
Protein 1.53g 8g 13%
Fiber 4.1g 1g 12%
Copper 0.178mg 0.089mg 10%
Vitamin B3 0.552mg 2mg 9%
Folate 23µg 60µg 9%
Vitamin B12 0µg 0.2µg 8%
Phosphorus 55mg 108mg 8%
Cholesterol 0mg 23mg 8%
Vitamin B1 0.112mg 0.19mg 7%
Zinc 0.24mg 0.7mg 4%
Vitamin K 2.3µg 6.9µg 4%
Carbs 27.88g 37.2g 3%
Vitamin A 7µg 35µg 3%
Calcium 17mg 35mg 2%
Manganese 0.397mg 0.351mg 2%
Magnesium 21mg 15mg 1%
Choline 16.5mg 20.1mg 1%
Net carbs 23.78g 36.2g N/A
Vitamin D 0IU 2IU 0%
Sugar 0.5g 6.95g N/A
Vitamin E 0.35mg 0.35mg 0%
Vitamin B5 0.314mg 0.304mg 0%
Tryptophan 0.012mg 0.089mg 0%
Threonine 0.054mg 0.293mg 0%
Isoleucine 0.052mg 0.371mg 0%
Leucine 0.096mg 0.644mg 0%
Lysine 0.059mg 0.43mg 0%
Methionine 0.021mg 0.174mg 0%
Phenylalanine 0.071mg 0.402mg 0%
Valine 0.062mg 0.412mg 0%
Histidine 0.034mg 0.205mg 0%
Omega-3 - DHA 0g 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Danish pastry
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
18%
Yam
22%
Danish pastry
Minerals Daily Need Coverage Score
26%
Yam
40%
Danish pastry

Comparison summary

Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 23mg)
Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 6.45g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 408mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 6.757g)
Which food is lower in glycemic index?
Danish pastry
Danish pastry is lower in glycemic index (difference - 1)
Which food is cheaper?
Danish pastry
Danish pastry is cheaper (difference - $0.2)
Which food is richer in vitamins?
Danish pastry
Danish pastry is relatively richer in vitamins
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. Danish pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172754/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.