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Yam vs. Monterey Jack — In-Depth Nutrition Comparison

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What are the main differences between yam and monterey Jack?

  • Yam is richer in potassium, yet monterey Jack is richer in calcium, phosphorus, vitamin B12, vitamin B2, zinc, and selenium.
  • Monterey Jack's daily need coverage for saturated fat is 95% higher.
  • Yam has 10 times more potassium than monterey Jack. Yam has 816mg of potassium, while monterey Jack has 81mg.
  • Yam contains less sodium.
  • Monterey Jack has a lower glycemic index than yam.

We used Yam, raw and Cheese, monterey types in this comparison.

Infographic

Yam vs Monterey Jack 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
4
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 19% 224% 7.1% 27% 11% 82% 190% 78% 1.4% 79%
Contains more PotassiumPotassium +907.4%
Contains more CopperCopper +456.3%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +3509.1%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +4288.2%
Contains more IronIron +33.3%
Contains more ZincZinc +1150%
Contains more PhosphorusPhosphorus +707.3%
Contains more SeleniumSelenium +1971.4%

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
7
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% 66% 5.2% 9% 3.8% 90% 1.7% 13% 18% 104% 6.3% 14% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +34.6%
Contains more Vitamin B1Vitamin B1 +646.7%
Contains more Vitamin B3Vitamin B3 +493.5%
Contains more Vitamin B5Vitamin B5 +49.5%
Contains more Vitamin B6Vitamin B6 +270.9%
Contains more FolateFolate +27.8%
Contains more Vitamin AVitamin A +2728.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1118.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin K ~2.5µg
~equal in Choline ~15.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 g
Contains more CarbsCarbs +4000%
Contains more WaterWater +69.7%
Contains more ProteinProtein +1500%
Contains more FatsFats +17711.8%
Contains more OtherOther +332.9%

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
66% 30% 3%
Saturated fat: Sat. Fat 19.066 g
Monounsaturated fat: Mono. Fat 8.751 g
Polyunsaturated fat: Poly. Fat 0.899 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +145750%
Contains more Poly. FatPolyunsaturated fat +1082.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam Monterey Jack
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yam Monterey Jack DV% diff.
Saturated fat 0.037g 19.066g 86%
Calcium 17mg 746mg 73%
Phosphorus 55mg 444mg 56%
Fats 0.17g 30.28g 46%
Protein 1.53g 24.48g 46%
Vitamin B12 0µg 0.83µg 35%
Cholesterol 0mg 89mg 30%
Vitamin B2 0.032mg 0.39mg 28%
Sodium 9mg 600mg 26%
Zinc 0.24mg 3mg 25%
Selenium 0.7µg 14.5µg 25%
Potassium 816mg 81mg 22%
Monounsaturated fat 0.006g 8.751g 22%
Vitamin A 7µg 198µg 21%
Vitamin C 17.1mg 0mg 19%
Manganese 0.397mg 0.011mg 17%
Fiber 4.1g 0g 16%
Copper 0.178mg 0.032mg 16%
Vitamin B6 0.293mg 0.079mg 16%
Calories 118kcal 373kcal 13%
Carbs 27.88g 0.68g 9%
Vitamin B1 0.112mg 0.015mg 8%
Polyunsaturated fat 0.076g 0.899g 5%
Vitamin D 0IU 22IU 3%
Vitamin D 0µg 0.6µg 3%
Vitamin B3 0.552mg 0.093mg 3%
Iron 0.54mg 0.72mg 2%
Vitamin B5 0.314mg 0.21mg 2%
Vitamin E 0.35mg 0.26mg 1%
Magnesium 21mg 27mg 1%
Folate 23µg 18µg 1%
Net carbs 23.78g 0.68g N/A
Sugar 0.5g 0.5g N/A
Vitamin K 2.3µg 2.5µg 0%
Choline 16.5mg 15.4mg 0%
Tryptophan 0.012mg 0.315mg 0%
Threonine 0.054mg 0.871mg 0%
Isoleucine 0.052mg 1.519mg 0%
Leucine 0.096mg 2.344mg 0%
Lysine 0.059mg 2.037mg 0%
Methionine 0.021mg 0.641mg 0%
Phenylalanine 0.071mg 1.289mg 0%
Valine 0.062mg 1.635mg 0%
Histidine 0.034mg 0.859mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Monterey Jack
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
18%
Yam
26%
Monterey Jack
Minerals Daily Need Coverage Score
26%
Yam
72%
Monterey Jack

Comparison summary

Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 591mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 19.029g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $3.8)
Which food is lower in glycemic index?
Monterey Jack
Monterey Jack is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Monterey Jack
Monterey Jack is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0.5 g)
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.

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. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/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.