Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Yam vs. Hot chocolate — In-Depth Nutrition Comparison

Compare

What are the main differences between yam and hot chocolate?

  • Yam is richer in vitamin B6, vitamin C, potassium, manganese, fiber, and copper, yet hot chocolate is richer in vitamin B12, vitamin B2, calcium, and vitamin D.
  • Hot chocolate's daily need coverage for vitamin B12 is 20% higher.
  • Yam has 86 times more vitamin C than hot chocolate. Yam has 17.1mg of vitamin C, while hot chocolate has 0.2mg.

We used Yam, raw and Milk, chocolate beverage, hot cocoa, homemade types in this comparison.

Infographic

Yam vs Hot chocolate 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 16% 34% 17% 16% 34% 17% 45% 5.7% 1.7% 15%
Contains more PotassiumPotassium +314.2%
Contains more IronIron +28.6%
Contains more CopperCopper +72.8%
Contains less SodiumSodium -79.5%
Contains more ManganeseManganese +2953.8%
Contains more CalciumCalcium +570.6%
Contains more ZincZinc +162.5%
Contains more PhosphorusPhosphorus +90.9%
Contains more SeleniumSelenium +285.7%
~equal in Magnesium ~23mg

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
7
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 0.67% 17% 0.6% 17% 9.8% 42% 2.5% 20% 9.2% 61% 0.5% 3.8% 8.5%
Contains more Vitamin CVitamin C +8450%
Contains more Vitamin EVitamin E +1066.7%
Contains more Vitamin B1Vitamin B1 +187.2%
Contains more Vitamin B3Vitamin B3 +315%
Contains more Vitamin B6Vitamin B6 +632.5%
Contains more Vitamin KVitamin K +1050%
Contains more FolateFolate +360%
Contains more Vitamin AVitamin A +628.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +468.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B5 ~0.328mg
~equal in Choline ~15.6mg

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
4% 2% 11% 82%
Protein: 3.52 g
Fats: 2.34 g
Carbs: 10.74 g
Water: 82.45 g
Other: 0.95 g
Contains more CarbsCarbs +159.6%
Contains more ProteinProtein +130.1%
Contains more FatsFats +1276.5%
Contains more WaterWater +18.5%
Contains more OtherOther +15.9%

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
65% 31% 4%
Saturated fat: Sat. Fat 1.431 g
Monounsaturated fat: Mono. Fat 0.677 g
Polyunsaturated fat: Poly. Fat 0.084 g
Contains less Sat. FatSaturated fat -97.4%
Contains more Mono. FatMonounsaturated fat +11183.3%
Contains more Poly. FatPolyunsaturated fat +10.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yam Hot chocolate DV% diff.
Vitamin B12 0µg 0.49µg 20%
Vitamin C 17.1mg 0.2mg 19%
Vitamin B6 0.293mg 0.04mg 19%
Potassium 816mg 197mg 18%
Manganese 0.397mg 0.013mg 17%
Vitamin B2 0.032mg 0.182mg 12%
Fiber 4.1g 1g 12%
Calcium 17mg 114mg 10%
Copper 0.178mg 0.103mg 8%
Phosphorus 55mg 105mg 7%
Vitamin D 0µg 1.1µg 6%
Vitamin B1 0.112mg 0.039mg 6%
Saturated fat 0.037g 1.431g 6%
Vitamin D 0IU 45IU 6%
Carbs 27.88g 10.74g 6%
Folate 23µg 5µg 5%
Vitamin A 7µg 51µg 5%
Zinc 0.24mg 0.63mg 4%
Selenium 0.7µg 2.7µg 4%
Protein 1.53g 3.52g 4%
Vitamin B3 0.552mg 0.133mg 3%
Cholesterol 0mg 8mg 3%
Fats 0.17g 2.34g 3%
Monounsaturated fat 0.006g 0.677g 2%
Vitamin K 2.3µg 0.2µg 2%
Calories 118kcal 77kcal 2%
Sodium 9mg 44mg 2%
Iron 0.54mg 0.42mg 2%
Vitamin E 0.35mg 0.03mg 2%
Caffeine 0mg 2mg 1%
Net carbs 23.78g 9.74g N/A
Magnesium 21mg 23mg 0%
Sugar 0.5g 9.66g N/A
Vitamin B5 0.314mg 0.328mg 0%
Trans fat 0g 0.078g N/A
Choline 16.5mg 15.6mg 0%
Polyunsaturated fat 0.076g 0.084g 0%
Tryptophan 0.012mg 0.037mg 0%
Threonine 0.054mg 0.095mg 0%
Isoleucine 0.052mg 0.169mg 0%
Leucine 0.096mg 0.305mg 0%
Lysine 0.059mg 0.215mg 0%
Methionine 0.021mg 0.076mg 0%
Phenylalanine 0.071mg 0.15mg 0%
Valine 0.062mg 0.201mg 0%
Histidine 0.034mg 0.067mg 0%
Fructose 0.01g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Hot chocolate
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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%
Yam
15%
Hot chocolate
Minerals Daily Need Coverage Score
26%
Yam
20%
Hot chocolate

Comparison summary

Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 9.16g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 35mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 1.394g)
Which food is cheaper?
Hot chocolate
Hot chocolate is cheaper (difference - $0.2)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (51)
Which food is richer in minerals?
?
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.

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. Hot chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171277/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.