Yam vs. Kit Kat — In-Depth Nutrition Comparison
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Significant differences between Yam and Kit Kat
- Yam has more Vitamin B6, Vitamin C, Potassium, Manganese, and Fiber, however, Kit Kat is richer in Vitamin B12, Vitamin B2, Phosphorus, and Calcium.
- Kit Kat covers your daily Saturated Fat needs 90% more than Yam.
- Yam contains less Saturated Fat.
Specific food types used in this comparison are Yam, raw and Candies, KIT KAT Wafer Bar.
Infographic
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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.
Contains
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Potassium
+253.2%
Contains
less
Sodium
-83.3%
Contains
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Zinc
+166.7%
Contains
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Manganese
+297%
Contains
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Calcium
+635.3%
Contains
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Iron
+85.2%
Contains
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Magnesium
+76.2%
Contains
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Phosphorus
+145.5%
Contains
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Copper
+23.6%
Contains
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Selenium
+614.3%
Contains
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Potassium
+253.2%
Contains
less
Sodium
-83.3%
Contains
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Zinc
+166.7%
Contains
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Manganese
+297%
Contains
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Calcium
+635.3%
Contains
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Iron
+85.2%
Contains
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Magnesium
+76.2%
Contains
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Phosphorus
+145.5%
Contains
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Copper
+23.6%
Contains
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Selenium
+614.3%
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.
:
Contains
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Vitamin A
+70.4%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B3
+10.4%
Contains
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Vitamin B6
+1365%
Contains
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Folate
+64.3%
Contains
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Vitamin B2
+556.3%
Contains
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Vitamin B5
+103.8%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+126.1%
Equal in Vitamin E - 0.34
Equal in Vitamin B1 - 0.117
Equal in Vitamin B3 - 0.5
Contains
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Vitamin A
+70.4%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B3
+10.4%
Contains
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Vitamin B6
+1365%
Contains
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Folate
+64.3%
Contains
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Vitamin B2
+556.3%
Contains
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Vitamin B5
+103.8%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+126.1%
Equal in Vitamin E - 0.34
Equal in Vitamin B1 - 0.117
Equal in Vitamin B3 - 0.5
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+4169.9%
Contains
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Protein
+325.5%
Contains
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Fats
+15188.2%
Contains
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Carbs
+131.7%
Contains
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Other
+56.1%
Contains
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Water
+4169.9%
Contains
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Protein
+325.5%
Contains
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Fats
+15188.2%
Contains
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Carbs
+131.7%
Contains
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Other
+56.1%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-99.8%
Contains
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Monounsaturated Fat
+97300%
Contains
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Polyunsaturated fat
+1077.6%
Contains
less
Saturated Fat
-99.8%
Contains
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Monounsaturated Fat
+97300%
Contains
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Polyunsaturated fat
+1077.6%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 23.78g | 63.59g |
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| Protein | 1.53g | 6.51g |
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| Fats | 0.17g | 25.99g |
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| Carbs | 27.88g | 64.59g |
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| Calories | 118kcal | 518kcal |
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| Starch | 10.6g |
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| Fructose | 0.2g |
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| Sugar | 0.5g | 48.68g |
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| Fiber | 4.1g | 1g |
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| Calcium | 17mg | 125mg |
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| Iron | 0.54mg | 1mg |
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| Magnesium | 21mg | 37mg |
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| Phosphorus | 55mg | 135mg |
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| Potassium | 816mg | 231mg |
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| Sodium | 9mg | 54mg |
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| Zinc | 0.24mg | 0.09mg |
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| Copper | 0.178mg | 0.22mg |
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| Manganese | 0.397mg | 0.1mg |
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| Selenium | 0.7µg | 5µg |
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| Vitamin A | 138IU | 81IU |
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| Vitamin A RAE | 7µg | 24µg |
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| Vitamin E | 0.35mg | 0.34mg |
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| Vitamin C | 17.1mg | 0mg |
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| Vitamin B1 | 0.112mg | 0.117mg |
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| Vitamin B2 | 0.032mg | 0.21mg |
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| Vitamin B3 | 0.552mg | 0.5mg |
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| Vitamin B5 | 0.314mg | 0.64mg |
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| Vitamin B6 | 0.293mg | 0.02mg |
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| Folate | 23µg | 14µg |
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| Vitamin B12 | 0µg | 0.56µg |
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| Vitamin K | 2.3µg | 5.2µg |
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| Tryptophan | 0.012mg | 0.09mg |
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| Threonine | 0.054mg | 0.19mg |
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| Isoleucine | 0.052mg | 0.28mg |
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| Leucine | 0.096mg | 0.52mg |
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| Lysine | 0.059mg | 0.28mg |
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| Methionine | 0.021mg | 0.16mg |
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| Phenylalanine | 0.071mg | 0.27mg |
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| Valine | 0.062mg | 0.36mg |
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| Histidine | 0.034mg | 0.11mg |
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| Cholesterol | 0mg | 11mg |
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| Trans Fat | 0g | 0.099g |
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| Saturated Fat | 0.037g | 17.953g |
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| Monounsaturated Fat | 0.006g | 5.844g |
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| Polyunsaturated fat | 0.076g | 0.895g |
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| Omega-3 - ALA | 0.075g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
20%
Minerals Daily Need Coverage Score
26%
30%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 48.18g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 45mg)
Which food is lower in Cholesterol?
Yam is lower in Cholesterol (difference - 11mg)
Which food is lower in Saturated Fat?
Yam is lower in Saturated Fat (difference - 17.916g)
Which food is cheaper?
Yam is cheaper (difference - $2.8)
Which food is lower in glycemic index?
Kit Kat is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Kit Kat is relatively richer in minerals
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.