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  6. Yam vs. Icing

Yam vs. Icing — In-Depth Nutrition Comparison

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Differences between yam and icing

  • Yam is higher in potassium, vitamin B6, copper, vitamin C, manganese, fiber, and vitamin B1; however, icing is richer in vitamin B2 and vitamin K.
  • Yam's daily need coverage for potassium is 23% higher.
  • Yam has less saturated fat.

The food types used in this comparison are Yam, raw and Frostings, vanilla, creamy, ready-to-eat.

Infographic

Yam vs Icing 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
10
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%
Icing
Icing
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0.71% 0.9% 3% 6% 0% 1.9% 7.7% 24% 0% 0.55%
Contains more MagnesiumMagnesium +2000%
Contains more CalciumCalcium +466.7%
Contains more PotassiumPotassium +2300%
Contains more IronIron +237.5%
Contains more CopperCopper +∞%
Contains more ZincZinc +242.9%
Contains more PhosphorusPhosphorus +205.6%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +600%

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
8
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%
Icing
Icing
3
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% 31% 0% 2.5% 70% 4.1% 3.3% 0% 0% 33% 6% 1.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1020%
Contains more Vitamin B3Vitamin B3 +150.9%
Contains more Vitamin B5Vitamin B5 +470.9%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +187.5%
Contains more CholineCholine +617.4%
Contains more Vitamin EVitamin E +337.1%
Contains more Vitamin B2Vitamin B2 +843.8%
Contains more Vitamin KVitamin K +465.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Icing DV% diff.
Polyunsaturated fat 0.076g 7.951g 53%
Fats 0.17g 16.23g 25%
Potassium 816mg 34mg 23%
Vitamin B6 0.293mg 0mg 23%
Vitamin B2 0.032mg 0.302mg 21%
Copper 0.178mg 0mg 20%
Vitamin C 17.1mg 0mg 19%
Manganese 0.397mg 0mg 17%
Fiber 4.1g 0g 16%
Calories 118kcal 418kcal 15%
Carbs 27.88g 67.89g 13%
Saturated fat 0.037g 2.974g 13%
Monounsaturated fat 0.006g 4.86g 12%
Vitamin K 2.3µg 13µg 9%
Vitamin B1 0.112mg 0.01mg 9%
Sodium 9mg 184mg 8%
Vitamin E 0.35mg 1.53mg 8%
Vitamin B5 0.314mg 0.055mg 5%
Phosphorus 55mg 18mg 5%
Magnesium 21mg 1mg 5%
Iron 0.54mg 0.16mg 5%
Folate 23µg 8µg 4%
Choline 16.5mg 2.3mg 3%
Protein 1.53g 0g 3%
Vitamin B3 0.552mg 0.22mg 2%
Zinc 0.24mg 0.07mg 2%
Vitamin A 7µg 0µg 1%
Calcium 17mg 3mg 1%
Selenium 0.7µg 0.1µg 1%
Net carbs 23.78g 67.89g N/A
Sugar 0.5g 63.1g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
3
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Icing
Icing
2
16% 68% 15%
Protein: 0 g
Fats: 16.23 g
Carbs: 67.89 g
Water: 15.07 g
Other: 0.81 g
Contains more ProteinProtein +∞%
Contains more WaterWater +361.8%
Contains more FatsFats +9447.1%
Contains more CarbsCarbs +143.5%
~equal in Other ~0.81g

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
Icing
Icing
2
19% 31% 50%
Saturated fat: Sat. Fat 2.974 g
Monounsaturated fat: Mono. Fat 4.86 g
Polyunsaturated fat: Poly. Fat 7.951 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +80900%
Contains more Poly. FatPolyunsaturated fat +10361.8%

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. Icing - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169620/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.