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  6. Yam vs. Graham cracker

Yam vs. Graham cracker — In-Depth Nutrition Comparison

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The main differences between Yam and Graham cracker

  • Yam has more Vitamin C, and Potassium, however, Graham cracker has more Iron, Manganese, Vitamin B3, Vitamin B2, Phosphorus, Folate, and Vitamin B1.
  • Daily need coverage for Iron from Graham cracker is 41% higher.
  • Yam is lower in Sodium.

Food types used in this article are Yam, raw and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Yam vs Graham cracker 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
:
7
Graham cracker
Graham cracker
Contains more Potassium +380%
Contains less Sodium -98%
Contains more Calcium +352.9%
Contains more Iron +600%
Contains more Magnesium +90.5%
Contains more Phosphorus +236.4%
Contains more Zinc +300%
Contains more Manganese +156.7%
Contains more Selenium +800%
Equal in Copper - 0.17
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Graham cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 142% 29% 80% 15% 60% 27% 57% 133% 35%
Contains more Potassium +380%
Contains less Sodium -98%
Contains more Calcium +352.9%
Contains more Iron +600%
Contains more Magnesium +90.5%
Contains more Phosphorus +236.4%
Contains more Zinc +300%
Contains more Manganese +156.7%
Contains more Selenium +800%
Equal in Copper - 0.17

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
3
:
7
Graham cracker
Graham cracker
Contains more Vitamin A +6800%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +87.8%
Contains more Vitamin E +331.4%
Contains more Vitamin B1 +136.6%
Contains more Vitamin B2 +890.6%
Contains more Vitamin B3 +704.2%
Contains more Vitamin B5 +33.8%
Contains more Folate +295.7%
Contains more Vitamin K +521.7%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Graham cracker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 31% 0% 0% 67% 74% 84% 26% 36% 69% 0% 36%
Contains more Vitamin A +6800%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +87.8%
Contains more Vitamin E +331.4%
Contains more Vitamin B1 +136.6%
Contains more Vitamin B2 +890.6%
Contains more Vitamin B3 +704.2%
Contains more Vitamin B5 +33.8%
Contains more Folate +295.7%
Contains more Vitamin K +521.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
:
4
Graham cracker
Graham cracker
Contains more Water +1953.1%
Contains more Protein +337.3%
Contains more Fats +6135.3%
Contains more Carbs +178.6%
Contains more Other +102.4%
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Graham cracker
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more Water +1953.1%
Contains more Protein +337.3%
Contains more Fats +6135.3%
Contains more Carbs +178.6%
Contains more Other +102.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
:
2
Graham cracker
Graham cracker
Contains less Saturated Fat -97.7%
Contains more Monounsaturated Fat +41716.7%
Contains more Polyunsaturated fat +6989.5%
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Graham cracker
17% 26% 57%
Saturated Fat: 1.633 g
Monounsaturated Fat: 2.509 g
Polyunsaturated fat: 5.388 g
Contains less Saturated Fat -97.7%
Contains more Monounsaturated Fat +41716.7%
Contains more Polyunsaturated fat +6989.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yam Graham cracker Opinion
Net carbs 23.78g 74.26g Graham cracker
Protein 1.53g 6.69g Graham cracker
Fats 0.17g 10.6g Graham cracker
Carbs 27.88g 77.66g Graham cracker
Calories 118kcal 430kcal Graham cracker
Starch 46.56g Graham cracker
Fructose 0.99g Graham cracker
Sugar 0.5g 24.85g Yam
Fiber 4.1g 3.4g Yam
Calcium 17mg 77mg Graham cracker
Iron 0.54mg 3.78mg Graham cracker
Magnesium 21mg 40mg Graham cracker
Phosphorus 55mg 185mg Graham cracker
Potassium 816mg 170mg Yam
Sodium 9mg 459mg Yam
Zinc 0.24mg 0.96mg Graham cracker
Copper 0.178mg 0.17mg Yam
Manganese 0.397mg 1.019mg Graham cracker
Selenium 0.7µg 6.3µg Graham cracker
Vitamin A 138IU 2IU Yam
Vitamin A RAE 7µg 0µg Yam
Vitamin E 0.35mg 1.51mg Graham cracker
Vitamin C 17.1mg 0mg Yam
Vitamin B1 0.112mg 0.265mg Graham cracker
Vitamin B2 0.032mg 0.317mg Graham cracker
Vitamin B3 0.552mg 4.439mg Graham cracker
Vitamin B5 0.314mg 0.42mg Graham cracker
Vitamin B6 0.293mg 0.156mg Yam
Folate 23µg 91µg Graham cracker
Vitamin K 2.3µg 14.3µg Graham cracker
Tryptophan 0.012mg Yam
Threonine 0.054mg Yam
Isoleucine 0.052mg Yam
Leucine 0.096mg Yam
Lysine 0.059mg Yam
Methionine 0.021mg Yam
Phenylalanine 0.071mg Yam
Valine 0.062mg Yam
Histidine 0.034mg Yam
Trans Fat 0g 0.055g Yam
Saturated Fat 0.037g 1.633g Yam
Monounsaturated Fat 0.006g 2.509g Graham cracker
Polyunsaturated fat 0.076g 5.388g Graham cracker
Omega-6 - Eicosadienoic acid 0.004g Graham cracker
Omega-6 - Linoleic acid 4.735g Graham cracker
Omega-6 - Gamma-linoleic acid 0.024g Graham cracker
Omega-3 - ALA 0.599g Graham cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Graham cracker
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
19%
Yam
35%
Graham cracker
Minerals Daily Need Coverage Score
26%
Yam
60%
Graham cracker

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 24.35g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 450mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 1.596g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 23)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $0.2)
Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker
Graham cracker is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.