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  6. Yam vs. Marble cake

Yam vs. Marble cake — In-Depth Nutrition Comparison

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How are yam and marble cake different?

  • Yam is richer in vitamin B6, potassium, vitamin C, and manganese, while marble cake is higher in phosphorus, iron, vitamin B2, and vitamin B3.
  • Marble cake covers your daily need for phosphorus, 31% more than yam.
  • Yam is lower in sodium.

Yam, raw and Cake, pudding-type, marble, dry mix types were used in this article.

Infographic

Yam vs Marble cake 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 13% 23% 11% 61% 45% 9.5% 118% 68% 18% 14%
Contains more MagnesiumMagnesium +16.7%
Contains more PotassiumPotassium +563.4%
Contains more CopperCopper +31.9%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +185.6%
Contains more CalciumCalcium +347.1%
Contains more IronIron +200%
Contains more ZincZinc +45.8%
Contains more PhosphorusPhosphorus +400%
Contains more SeleniumSelenium +271.4%

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% 0.33% 17% 0% 45% 30% 29% 5.8% 5.8% 0% 7% 27% 2.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin B5Vitamin B5 +227.1%
Contains more Vitamin B6Vitamin B6 +1072%
Contains more CholineCholine +266.7%
Contains more Vitamin EVitamin E +142.9%
Contains more Vitamin B1Vitamin B1 +61.6%
Contains more Vitamin B2Vitamin B2 +306.3%
Contains more Vitamin B3Vitamin B3 +180.1%
Contains more Vitamin KVitamin K +21.7%
Contains more FolateFolate +56.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Marble cake DV% diff.
Phosphorus 55mg 275mg 31%
Polyunsaturated fat 0.076g 3.779g 25%
Sodium 9mg 519mg 22%
Vitamin B6 0.293mg 0.025mg 21%
Potassium 816mg 123mg 20%
Vitamin C 17.1mg 0mg 19%
Fats 0.17g 11.7g 18%
Carbs 27.88g 79.5g 17%
Calories 118kcal 416kcal 15%
Iron 0.54mg 1.62mg 14%
Monounsaturated fat 0.006g 4.75g 12%
Saturated fat 0.037g 2.45g 11%
Manganese 0.397mg 0.139mg 11%
Vitamin B2 0.032mg 0.13mg 8%
Vitamin B3 0.552mg 1.546mg 6%
Vitamin B1 0.112mg 0.181mg 6%
Calcium 17mg 76mg 6%
Copper 0.178mg 0.135mg 5%
Fiber 4.1g 2.9g 5%
Protein 1.53g 3.4g 4%
Vitamin B5 0.314mg 0.096mg 4%
Folate 23µg 36µg 3%
Vitamin E 0.35mg 0.85mg 3%
Selenium 0.7µg 2.6µg 3%
Choline 16.5mg 4.5mg 2%
Caffeine 0mg 7mg 2%
Zinc 0.24mg 0.35mg 1%
Magnesium 21mg 18mg 1%
Vitamin A 7µg 1µg 1%
Net carbs 23.78g 76.6g N/A
Sugar 0.5g 35.71g N/A
Vitamin K 2.3µg 2.8µg 0%
Tryptophan 0.012mg 0.049mg 0%
Threonine 0.054mg 0.105mg 0%
Isoleucine 0.052mg 0.127mg 0%
Leucine 0.096mg 0.22mg 0%
Lysine 0.059mg 0.133mg 0%
Methionine 0.021mg 0.049mg 0%
Phenylalanine 0.071mg 0.158mg 0%
Valine 0.062mg 0.164mg 0%
Histidine 0.034mg 0.065mg 0%

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
3% 12% 80% 3% 2%
Protein: 3.4 g
Fats: 11.7 g
Carbs: 79.5 g
Water: 3.1 g
Other: 2.3 g
Contains more WaterWater +2145.2%
Contains more ProteinProtein +122.2%
Contains more FatsFats +6782.4%
Contains more CarbsCarbs +185.2%
Contains more OtherOther +180.5%

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
22% 43% 34%
Saturated fat: Sat. Fat 2.45 g
Monounsaturated fat: Mono. Fat 4.75 g
Polyunsaturated fat: Poly. Fat 3.779 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +79066.7%
Contains more Poly. FatPolyunsaturated fat +4872.4%

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

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.