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  6. Yam vs. French toast

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.

Infographic

Yam vs French toast 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 12% 30% 12% 63% 19% 18% 50% 62% 25% 110%
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.
Yam
Yam
5
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 1% 41% 0% 0% 51% 74% 31% 33% 17% 39% 0% 32% 0%
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%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Yam French toast 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
8% 11% 25% 55% 2%
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
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
28% 46% 26%
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%

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. French toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174998/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.