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  6. Yam vs. Lemon meringue pie

Yam vs. Lemon meringue pie — In-Depth Nutrition Comparison

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Important differences between yam and lemon meringue pie

  • Yam has more potassium, vitamin B6, vitamin C, copper, and manganese; however, lemon meringue pie is richer in selenium and vitamin B2.
  • Yam's daily need coverage for potassium is 22% more.
  • Yam contains 11 times more vitamin B6 than lemon meringue pie. Yam contains 0.293mg of vitamin B6, while lemon meringue pie contains 0.027mg.
  • Yam contains less sodium.

The food varieties used in the comparison are Yam, raw and Pie, lemon meringue, prepared from recipe.

Infographic

Yam vs Lemon meringue pie 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
7
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 4.3% 3.6% 5.7% 38% 14% 7.6% 18% 32% 17% 63%
Contains more MagnesiumMagnesium +250%
Contains more CalciumCalcium +41.7%
Contains more PotassiumPotassium +1155.4%
Contains more CopperCopper +323.8%
Contains more PhosphorusPhosphorus +31%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +210.2%
Contains more IronIron +85.2%
Contains more ZincZinc +16.7%
Contains more SeleniumSelenium +1557.1%

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
6
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 11% 14% 0% 0% 30% 37% 18% 13% 6.2% 15% 0% 19% 0%
Contains more Vitamin CVitamin C +418.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +46.7%
Contains more Vitamin B6Vitamin B6 +985.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +514.3%
Contains more Vitamin B2Vitamin B2 +396.9%
Contains more Vitamin B3Vitamin B3 +71%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.118mg
~equal in Folate ~25µg

All nutrients comparison - raw data values

Nutrient Yam Lemon meringue pie DV% diff.
Potassium 816mg 65mg 22%
Polyunsaturated fat 0.076g 3.331g 22%
Fats 0.17g 12.9g 20%
Vitamin B6 0.293mg 0.027mg 20%
Selenium 0.7µg 11.6µg 20%
Cholesterol 0mg 53mg 18%
Fiber 4.1g 16%
Copper 0.178mg 0.042mg 15%
Vitamin C 17.1mg 3.3mg 15%
Monounsaturated fat 0.006g 5.582g 14%
Saturated fat 0.037g 3.185g 14%
Manganese 0.397mg 0.128mg 12%
Vitamin B2 0.032mg 0.159mg 10%
Sodium 9mg 242mg 10%
Calories 118kcal 285kcal 8%
Iron 0.54mg 1mg 6%
Vitamin B12 0µg 0.12µg 5%
Protein 1.53g 3.8g 5%
Carbs 27.88g 39.1g 4%
Vitamin A 7µg 43µg 4%
Magnesium 21mg 6mg 4%
Choline 16.5mg 3%
Vitamin K 2.3µg 2%
Vitamin B3 0.552mg 0.944mg 2%
Vitamin B5 0.314mg 0.214mg 2%
Phosphorus 55mg 42mg 2%
Vitamin E 0.35mg 2%
Calcium 17mg 12mg 1%
Folate 23µg 25µg 1%
Net carbs 23.78g 39.1g N/A
Sugar 0.5g N/A
Zinc 0.24mg 0.28mg 0%
Vitamin B1 0.112mg 0.118mg 0%
Tryptophan 0.012mg 0.046mg 0%
Threonine 0.054mg 0.143mg 0%
Isoleucine 0.052mg 0.169mg 0%
Leucine 0.096mg 0.292mg 0%
Lysine 0.059mg 0.181mg 0%
Methionine 0.021mg 0.092mg 0%
Phenylalanine 0.071mg 0.194mg 0%
Valine 0.062mg 0.192mg 0%
Histidine 0.034mg 0.087mg 0%
Omega-3 - DHA 0g 0.005g 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% 13% 39% 43%
Protein: 3.8 g
Fats: 12.9 g
Carbs: 39.1 g
Water: 43.3 g
Other: 0.9 g
Contains more WaterWater +60.7%
Contains more ProteinProtein +148.4%
Contains more FatsFats +7488.2%
Contains more CarbsCarbs +40.2%
~equal in Other ~0.9g

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
26% 46% 28%
Saturated fat: Sat. Fat 3.185 g
Monounsaturated fat: Mono. Fat 5.582 g
Polyunsaturated fat: Poly. Fat 3.331 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +92933.3%
Contains more Poly. FatPolyunsaturated fat +4282.9%

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. Lemon meringue pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175018/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.