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  6. Yam vs. Dulce de Leche

Yam vs. Dulce de Leche — In-Depth Nutrition Comparison

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What are the main differences between yam and dulce de Leche?

  • Yam is richer in vitamin B6, copper, manganese, fiber, vitamin C, and potassium, yet dulce de Leche is richer in vitamin B2, calcium, and phosphorus.
  • Dulce de Leche's daily need coverage for vitamin B2 is 29% higher.
  • Yam contains less saturated fat.

We used Yam, raw and Dulce de Leche types in this comparison.

Infographic

Yam vs Dulce de Leche 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 16% 75% 31% 6.4% 1.3% 22% 83% 17% 0.26% 15%
Contains more PotassiumPotassium +133.1%
Contains more IronIron +217.6%
Contains more CopperCopper +4350%
Contains less SodiumSodium -93%
Contains more ManganeseManganese +19750%
Contains more CalciumCalcium +1376.5%
Contains more ZincZinc +229.2%
Contains more PhosphorusPhosphorus +250.9%
Contains more SeleniumSelenium +285.7%
~equal in Magnesium ~22mg

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
7
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 8.7% 25% 4% 3% 4% 93% 3.9% 50% 3.7% 39% 3.3% 8.3% 49%
Contains more Vitamin CVitamin C +557.7%
Contains more Vitamin EVitamin E +75%
Contains more Vitamin B1Vitamin B1 +600%
Contains more Vitamin B3Vitamin B3 +162.9%
Contains more Vitamin B6Vitamin B6 +1731.3%
Contains more Vitamin KVitamin K +76.9%
Contains more FolateFolate +109.1%
Contains more Vitamin AVitamin A +957.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1165.6%
Contains more Vitamin B5Vitamin B5 +165.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +440%

All nutrients comparison - raw data values

Nutrient Yam Dulce de Leche DV% diff.
Vitamin B2 0.032mg 0.405mg 29%
Calcium 17mg 251mg 23%
Vitamin B6 0.293mg 0.016mg 21%
Phosphorus 55mg 193mg 20%
Saturated fat 0.037g 4.534g 20%
Copper 0.178mg 0.004mg 19%
Manganese 0.397mg 0.002mg 17%
Vitamin C 17.1mg 2.6mg 16%
Fiber 4.1g 0g 16%
Potassium 816mg 350mg 14%
Choline 16.5mg 89.1mg 13%
Vitamin B12 0µg 0.31µg 13%
Fats 0.17g 7.35g 11%
Protein 1.53g 6.84g 11%
Vitamin B5 0.314mg 0.835mg 10%
Calories 118kcal 315kcal 10%
Cholesterol 0mg 29mg 10%
Carbs 27.88g 55.35g 9%
Vitamin B1 0.112mg 0.016mg 8%
Vitamin A 7µg 74µg 7%
Zinc 0.24mg 0.79mg 5%
Sodium 9mg 129mg 5%
Monounsaturated fat 0.006g 2.143g 5%
Iron 0.54mg 0.17mg 5%
Selenium 0.7µg 2.7µg 4%
Folate 23µg 11µg 3%
Polyunsaturated fat 0.076g 0.375g 2%
Vitamin B3 0.552mg 0.21mg 2%
Vitamin D 0IU 6IU 1%
Vitamin K 2.3µg 1.3µg 1%
Vitamin D 0µg 0.2µg 1%
Vitamin E 0.35mg 0.2mg 1%
Net carbs 23.78g 55.35g N/A
Magnesium 21mg 22mg 0%
Sugar 0.5g 49.74g N/A
Trans fat 0g 0.364g 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%
Fructose 0.32g 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - ALA 0.05g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.131g 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% 7% 55% 29% 2%
Protein: 6.84 g
Fats: 7.35 g
Carbs: 55.35 g
Water: 28.71 g
Other: 1.75 g
Contains more WaterWater +142.4%
Contains more ProteinProtein +347.1%
Contains more FatsFats +4223.5%
Contains more CarbsCarbs +98.5%
Contains more OtherOther +113.4%

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
64% 30% 5%
Saturated fat: Sat. Fat 4.534 g
Monounsaturated fat: Mono. Fat 2.143 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +35616.7%
Contains more Poly. FatPolyunsaturated fat +393.4%

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. Dulce de Leche - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173461/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.