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Yam vs. Mousse — In-Depth Nutrition Comparison

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Summary of differences between yam and mousse

  • Yam has more potassium, vitamin C, vitamin B6, manganese, and fiber, while mousse has more vitamin B12, vitamin B2, and selenium.
  • Mousse covers your daily need for cholesterol, 47% more than yam.
  • Yam contains 171 times more vitamin C than mousse. While yam contains 17.1mg of vitamin C, mousse contains only 0.1mg.
  • The amount of saturated fat in yam is lower.

These are the specific foods used in this comparison Yam, raw and Desserts, mousse, chocolate, prepared-from-recipe.

Infographic

Yam vs Mousse 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%
Mousse
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 29% 13% 21% 25% 17% 50% 5% 7.7% 40%
Contains more PotassiumPotassium +470.6%
Contains more CopperCopper +137.3%
Contains less SodiumSodium -76.3%
Contains more ManganeseManganese +572.9%
Contains more CalciumCalcium +464.7%
Contains more ZincZinc +166.7%
Contains more PhosphorusPhosphorus +112.7%
Contains more SeleniumSelenium +957.1%
~equal in Magnesium ~20mg
~equal in Iron ~0.55mg

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%
Mousse
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 0.33% 47% 10% 0% 11% 47% 2.7% 32% 13% 59% 4% 11% 0%
Contains more Vitamin CVitamin C +17000%
Contains more Vitamin B1Vitamin B1 +148.9%
Contains more Vitamin B3Vitamin B3 +278.1%
Contains more Vitamin B6Vitamin B6 +405.2%
Contains more Vitamin KVitamin K +43.8%
Contains more FolateFolate +53.3%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +1900%
Contains more Vitamin EVitamin E +45.7%
Contains more Vitamin B2Vitamin B2 +540.6%
Contains more Vitamin B5Vitamin B5 +69.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

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
Mousse
3
4% 16% 16% 63%
Protein: 4.14 g
Fats: 16 g
Carbs: 16.07 g
Water: 62.94 g
Other: 0.85 g
Contains more CarbsCarbs +73.5%
Contains more ProteinProtein +170.6%
Contains more FatsFats +9311.8%
~equal in Water ~62.94g
~equal in Other ~0.85g

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
Mousse
2
61% 33% 6%
Saturated fat: Sat. Fat 9.151 g
Monounsaturated fat: Mono. Fat 5.027 g
Polyunsaturated fat: Poly. Fat 0.879 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +83683.3%
Contains more Poly. FatPolyunsaturated fat +1056.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yam Mousse DV% diff.
Cholesterol 0mg 140mg 47%
Saturated fat 0.037g 9.151g 41%
Fats 0.17g 16g 24%
Potassium 816mg 143mg 20%
Vitamin B12 0µg 0.47µg 20%
Vitamin C 17.1mg 0.1mg 19%
Vitamin B6 0.293mg 0.058mg 18%
Vitamin A 7µg 140µg 15%
Manganese 0.397mg 0.059mg 15%
Fiber 4.1g 0.6g 14%
Vitamin B2 0.032mg 0.205mg 13%
Monounsaturated fat 0.006g 5.027g 13%
Selenium 0.7µg 7.4µg 12%
Copper 0.178mg 0.075mg 11%
Phosphorus 55mg 117mg 9%
Calcium 17mg 96mg 8%
Vitamin B1 0.112mg 0.045mg 6%
Protein 1.53g 4.14g 5%
Polyunsaturated fat 0.076g 0.879g 5%
Calories 118kcal 225kcal 5%
Carbs 27.88g 16.07g 4%
Zinc 0.24mg 0.64mg 4%
Vitamin B5 0.314mg 0.533mg 4%
Vitamin B3 0.552mg 0.146mg 3%
Choline 16.5mg 3%
Caffeine 0mg 7mg 2%
Folate 23µg 15µg 2%
Vitamin E 0.35mg 0.51mg 1%
Sodium 9mg 38mg 1%
Vitamin K 2.3µg 1.6µg 1%
Net carbs 23.78g 15.47g N/A
Magnesium 21mg 20mg 0%
Iron 0.54mg 0.55mg 0%
Sugar 0.5g 14.81g 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%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Mousse
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
18%
Mousse
Minerals Daily Need Coverage Score
26%
Yam
22%
Mousse

Comparison summary

Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 140mg)
Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 14.31g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 29mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 9.114g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $1.8)
Which food is lower in glycemic index?
Mousse
Mousse is lower in glycemic index (difference - 9)
Which food is richer in minerals?
?
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.
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. Mousse - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168777/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.