Yam vs. French toast — In-Depth Nutrition Comparison
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Significant differences between yam and french toast
- Yam has more potassium, vitamin C, vitamin B6, and copper; however, french toast is richer in selenium, vitamin B2, and iron.
- French toast covers your daily cholesterol needs 39% more than yam.
- French toast has 57 times less vitamin C than yam. Yam has 17.1mg of vitamin C, while french toast has 0.3mg.
- Yam contains less sodium.
- French toast has a higher glycemic index. The glycemic index of french toast is 67, while the glycemic index of yam is 51.
Specific food types used in this comparison are Yam, raw and French toast, prepared from recipe, made with low fat (2%) milk.
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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.
| Contains more MagnesiumMagnesium | +23.5% |
| Contains more PotassiumPotassium | +509% |
| Contains more CopperCopper | +206.9% |
| Contains less SodiumSodium | -98.1% |
| Contains more ManganeseManganese | +111.2% |
| Contains more CalciumCalcium | +488.2% |
| Contains more IronIron | +209.3% |
| Contains more ZincZinc | +179.2% |
| Contains more PhosphorusPhosphorus | +112.7% |
| Contains more SeleniumSelenium | +2771.4% |
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.
| Contains more Vitamin CVitamin C | +5600% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B6Vitamin B6 | +295.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +1671.4% |
| Contains more Vitamin B1Vitamin B1 | +82.1% |
| Contains more Vitamin B2Vitamin B2 | +903.1% |
| Contains more Vitamin B3Vitamin B3 | +194.9% |
| Contains more Vitamin B5Vitamin B5 | +74.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +87% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.53 g
Fats:
0.17 g
Carbs:
27.88 g
Water:
69.6 g
Other:
0.82 g
Protein:
7.7 g
Fats:
10.8 g
Carbs:
25 g
Water:
54.7 g
Other:
1.8 g
| Contains more CarbsCarbs | +11.5% |
| Contains more WaterWater | +27.2% |
| Contains more ProteinProtein | +403.3% |
| Contains more FatsFats | +6252.9% |
| Contains more OtherOther | +119.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.037 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.076 g
Saturated fat:
Sat. Fat
2.723 g
Monounsaturated fat:
Mono. Fat
4.524 g
Polyunsaturated fat:
Poly. Fat
2.594 g
| Contains less Sat. FatSaturated fat | -98.6% |
| Contains more Mono. FatMonounsaturated fat | +75300% |
| Contains more Poly. FatPolyunsaturated fat | +3313.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Cholesterol | 0mg | 116mg | 39% |
| Selenium | 0.7µg | 20.1µg | 35% |
| Vitamin B2 | 0.032mg | 0.321mg | 22% |
| Sodium | 9mg | 479mg | 20% |
| Potassium | 816mg | 134mg | 20% |
| Vitamin C | 17.1mg | 0.3mg | 19% |
| Polyunsaturated fat | 0.076g | 2.594g | 17% |
| Vitamin B6 | 0.293mg | 0.074mg | 17% |
| Fiber | 4.1g | 16% | |
| Fats | 0.17g | 10.8g | 16% |
| Iron | 0.54mg | 1.67mg | 14% |
| Vitamin A | 7µg | 124µg | 13% |
| Vitamin B12 | 0µg | 0.31µg | 13% |
| Copper | 0.178mg | 0.058mg | 13% |
| Protein | 1.53g | 7.7g | 12% |
| Saturated fat | 0.037g | 2.723g | 12% |
| Monounsaturated fat | 0.006g | 4.524g | 11% |
| Phosphorus | 55mg | 117mg | 9% |
| Manganese | 0.397mg | 0.188mg | 9% |
| Calcium | 17mg | 100mg | 8% |
| Vitamin B1 | 0.112mg | 0.204mg | 8% |
| Vitamin B3 | 0.552mg | 1.628mg | 7% |
| Calories | 118kcal | 229kcal | 6% |
| Vitamin B5 | 0.314mg | 0.549mg | 5% |
| Folate | 23µg | 43µg | 5% |
| Zinc | 0.24mg | 0.67mg | 4% |
| Choline | 16.5mg | 3% | |
| Vitamin E | 0.35mg | 2% | |
| Vitamin K | 2.3µg | 2% | |
| Magnesium | 21mg | 17mg | 1% |
| Carbs | 27.88g | 25g | 1% |
| Net carbs | 23.78g | 25g | N/A |
| Sugar | 0.5g | N/A | |
| Tryptophan | 0.012mg | 0.094mg | 0% |
| Threonine | 0.054mg | 0.305mg | 0% |
| Isoleucine | 0.052mg | 0.375mg | 0% |
| Leucine | 0.096mg | 0.621mg | 0% |
| Lysine | 0.059mg | 0.413mg | 0% |
| Methionine | 0.021mg | 0.188mg | 0% |
| Phenylalanine | 0.071mg | 0.389mg | 0% |
| Valine | 0.062mg | 0.419mg | 0% |
| Histidine | 0.034mg | 0.179mg | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.01g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
25%
Minerals Daily Need Coverage Score
26%
40%
Comparison summary
Which food is lower in Cholesterol?
Yam is lower in Cholesterol (difference - 116mg)
Which food contains less Sodium?
Yam contains less Sodium (difference - 470mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 2.686g)
Which food is lower in glycemic index?
Yam is lower in glycemic index (difference - 16)
Which food is lower in Sugar?
French toast is lower in Sugar (difference - 0.5g)
Which food is cheaper?
French toast is cheaper (difference - $0.2)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
?
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.