Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Yam
  5. Compare
  6. Yam vs. Ice cream sandwich

Yam vs. Ice cream sandwich — In-Depth Nutrition Comparison

Compare

How are yam and ice cream sandwich different?

  • Yam is higher in potassium, vitamin B6, vitamin C, and fiber; however, ice cream sandwich is richer in vitamin B2, copper, calcium, and vitamin B3.
  • Daily need coverage for potassium for yam is 21% higher.
  • Yam has less saturated fat.

Yam, raw and Ice cream sandwich are the varieties used in this article.

Infographic

Yam vs Ice cream sandwich 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% 26% 10% 9.8% 85% 16% 31% 17% 50% 17%
Contains more PotassiumPotassium +609.6%
Contains more IronIron +107.7%
Contains less SodiumSodium -93%
Contains more MagnesiumMagnesium +38.1%
Contains more CalciumCalcium +405.9%
Contains more CopperCopper +42.7%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +30.9%
Contains more SeleniumSelenium +342.9%
~equal in Manganese ~0.381mg

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 0% 29% 8% 0% 28% 34% 29% 13% 6.5% 6.3% 3.3% 26% 4.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +50.2%
Contains more Vitamin B6Vitamin B6 +946.4%
Contains more Vitamin KVitamin K +76.9%
Contains more CholineCholine +106.3%
Contains more Vitamin AVitamin A +1128.6%
Contains more Vitamin EVitamin E +14.3%
Contains more Vitamin B2Vitamin B2 +356.3%
Contains more Vitamin B3Vitamin B3 +183.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +47.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.111mg

All nutrients comparison - raw data values

Nutrient Yam Ice cream sandwich DV% diff.
Potassium 816mg 115mg 21%
Vitamin B6 0.293mg 0.028mg 20%
Vitamin C 17.1mg 0mg 19%
Fiber 4.1g 0g 16%
Polyunsaturated fat 0.076g 2.272g 15%
Fats 0.17g 8.57g 13%
Saturated fat 0.037g 2.317g 10%
Vitamin B2 0.032mg 0.146mg 9%
Vitamin A 7µg 86µg 9%
Copper 0.178mg 0.254mg 8%
Monounsaturated fat 0.006g 2.661g 7%
Cholesterol 0mg 21mg 7%
Calcium 17mg 86mg 7%
Vitamin B3 0.552mg 1.566mg 6%
Protein 1.53g 4.29g 6%
Calories 118kcal 237kcal 6%
Sodium 9mg 129mg 5%
Iron 0.54mg 0.26mg 4%
Selenium 0.7µg 3.1µg 4%
Carbs 27.88g 37.14g 3%
Zinc 0.24mg 0.6mg 3%
Folate 23µg 34µg 3%
Phosphorus 55mg 72mg 2%
Choline 16.5mg 8mg 2%
Vitamin B12 0µg 0.05µg 2%
Magnesium 21mg 29mg 2%
Vitamin B5 0.314mg 0.209mg 2%
Caffeine 0mg 4mg 1%
Manganese 0.397mg 0.381mg 1%
Vitamin K 2.3µg 1.3µg 1%
Net carbs 23.78g 37.14g N/A
Sugar 0.5g 18.57g N/A
Vitamin E 0.35mg 0.4mg 0%
Vitamin B1 0.112mg 0.111mg 0%
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 - EPA 0g 0.002g N/A
Omega-3 - DHA 0g 0.001g 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
4% 9% 37% 49%
Protein: 4.29 g
Fats: 8.57 g
Carbs: 37.14 g
Water: 48.9 g
Other: 1.1 g
Contains more WaterWater +42.3%
Contains more ProteinProtein +180.4%
Contains more FatsFats +4941.2%
Contains more CarbsCarbs +33.2%
Contains more OtherOther +34.1%

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
32% 37% 31%
Saturated fat: Sat. Fat 2.317 g
Monounsaturated fat: Mono. Fat 2.661 g
Polyunsaturated fat: Poly. Fat 2.272 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +44250%
Contains more Poly. FatPolyunsaturated fat +2889.5%

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. Ice cream sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172226/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.