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  6. Yam vs. Goat cheese

Yam vs. Goat cheese — In-Depth Nutrition Comparison

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How are yam and goat cheese different?

  • Yam is richer in potassium, vitamin C, and vitamin B6, while goat cheese is higher in vitamin B2, phosphorus, copper, calcium, and vitamin A.
  • Goat cheese covers your daily need for saturated fat, 103% more than yam.
  • Yam is lower in saturated fat.
  • Yam has a higher glycemic index (51) than goat cheese (0).

Yam, raw and Cheese, goat, semisoft type types were used in this article.

Infographic

Yam vs Goat cheese 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
3
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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more PotassiumPotassium +416.5%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +326.9%
Contains more MagnesiumMagnesium +38.1%
Contains more CalciumCalcium +1652.9%
Contains more IronIron +200%
Contains more CopperCopper +216.9%
Contains more ZincZinc +175%
Contains more PhosphorusPhosphorus +581.8%
Contains more SeleniumSelenium +442.9%

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
6
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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +34.6%
Contains more Vitamin B1Vitamin B1 +55.6%
Contains more Vitamin B5Vitamin B5 +65.3%
Contains more Vitamin B6Vitamin B6 +388.3%
Contains more FolateFolate +1050%
Contains more Vitamin AVitamin A +5714.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +2012.5%
Contains more Vitamin B3Vitamin B3 +108%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin K ~2.5µg
~equal in Choline ~15.4mg

All nutrients comparison - raw data values

Nutrient Yam Goat cheese DV% diff.
Saturated fat 0.037g 20.639g 94%
Vitamin B2 0.032mg 0.676mg 50%
Fats 0.17g 29.84g 46%
Phosphorus 55mg 375mg 46%
Vitamin A 7µg 407µg 44%
Copper 0.178mg 0.564mg 43%
Protein 1.53g 21.58g 40%
Calcium 17mg 298mg 28%
Cholesterol 0mg 79mg 26%
Potassium 816mg 158mg 19%
Vitamin C 17.1mg 0mg 19%
Vitamin B6 0.293mg 0.06mg 18%
Sodium 9mg 415mg 18%
Monounsaturated fat 0.006g 6.808g 17%
Fiber 4.1g 0g 16%
Iron 0.54mg 1.62mg 14%
Manganese 0.397mg 0.093mg 13%
Calories 118kcal 364kcal 12%
Vitamin B12 0µg 0.22µg 9%
Carbs 27.88g 0.12g 9%
Selenium 0.7µg 3.8µg 6%
Folate 23µg 2µg 5%
Polyunsaturated fat 0.076g 0.709g 4%
Zinc 0.24mg 0.66mg 4%
Vitamin B3 0.552mg 1.148mg 4%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 22IU 3%
Vitamin B1 0.112mg 0.072mg 3%
Magnesium 21mg 29mg 2%
Vitamin B5 0.314mg 0.19mg 2%
Vitamin E 0.35mg 0.26mg 1%
Net carbs 23.78g 0.12g N/A
Sugar 0.5g 0.12g N/A
Vitamin K 2.3µg 2.5µg 0%
Choline 16.5mg 15.4mg 0%
Tryptophan 0.012mg 0.227mg 0%
Threonine 0.054mg 0.805mg 0%
Isoleucine 0.052mg 0.893mg 0%
Leucine 0.096mg 1.861mg 0%
Lysine 0.059mg 1.549mg 0%
Methionine 0.021mg 0.575mg 0%
Phenylalanine 0.071mg 0.859mg 0%
Valine 0.062mg 1.485mg 0%
Histidine 0.034mg 0.589mg 0%

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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more CarbsCarbs +23133.3%
Contains more WaterWater +52.9%
Contains more ProteinProtein +1310.5%
Contains more FatsFats +17452.9%
Contains more OtherOther +258.5%

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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +113366.7%
Contains more Poly. FatPolyunsaturated fat +832.9%

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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.