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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 for graham cracker is 41% higher.
  • Yam is lower in sodium.
  • Graham cracker has a higher glycemic index than yam.

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
2
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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more PotassiumPotassium +380%
Contains less SodiumSodium -98%
Contains more MagnesiumMagnesium +90.5%
Contains more CalciumCalcium +352.9%
Contains more IronIron +600%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +236.4%
Contains more ManganeseManganese +156.7%
Contains more SeleniumSelenium +800%
~equal in Copper ~0.17mg

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
4
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% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +87.8%
Contains more CholineCholine +179.7%
Contains more Vitamin EVitamin E +331.4%
Contains more Vitamin B1Vitamin B1 +136.6%
Contains more Vitamin B2Vitamin B2 +890.6%
Contains more Vitamin B3Vitamin B3 +704.2%
Contains more Vitamin B5Vitamin B5 +33.8%
Contains more Vitamin KVitamin K +521.7%
Contains more FolateFolate +295.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Graham cracker DV% diff.
Iron 0.54mg 3.78mg 41%
Polyunsaturated fat 0.076g 5.388g 35%
Manganese 0.397mg 1.019mg 27%
Vitamin B3 0.552mg 4.439mg 24%
Vitamin B2 0.032mg 0.317mg 22%
Sodium 9mg 459mg 20%
Starch 46.56g 19%
Vitamin C 17.1mg 0mg 19%
Potassium 816mg 170mg 19%
Phosphorus 55mg 185mg 19%
Folate 23µg 91µg 17%
Carbs 27.88g 77.66g 17%
Calories 118kcal 430kcal 16%
Fats 0.17g 10.6g 16%
Vitamin B1 0.112mg 0.265mg 13%
Vitamin B6 0.293mg 0.156mg 11%
Vitamin K 2.3µg 14.3µg 10%
Protein 1.53g 6.69g 10%
Selenium 0.7µg 6.3µg 10%
Vitamin E 0.35mg 1.51mg 8%
Zinc 0.24mg 0.96mg 7%
Saturated fat 0.037g 1.633g 7%
Calcium 17mg 77mg 6%
Monounsaturated fat 0.006g 2.509g 6%
Magnesium 21mg 40mg 5%
Fiber 4.1g 3.4g 3%
Vitamin B5 0.314mg 0.42mg 2%
Choline 16.5mg 5.9mg 2%
Fructose 0.99g 1%
Vitamin A 7µg 0µg 1%
Copper 0.178mg 0.17mg 1%
Net carbs 23.78g 74.26g N/A
Sugar 0.5g 24.85g N/A
Trans fat 0g 0.055g 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%
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g 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% 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 WaterWater +1953.1%
Contains more ProteinProtein +337.3%
Contains more FatsFats +6135.3%
Contains more CarbsCarbs +178.6%
Contains more OtherOther +102.4%

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
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains less Sat. FatSaturated fat -97.7%
Contains more Mono. FatMonounsaturated fat +41716.7%
Contains more Poly. FatPolyunsaturated fat +6989.5%

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.