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  6. Yam vs. Neufchâtel cheese

Yam vs. Neufchâtel cheese — In-Depth Nutrition Comparison

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Important differences between yam and neufchâtel cheese

  • Yam has more potassium, vitamin B6, vitamin C, manganese, copper, and fiber; however, neufchâtel cheese is richer in vitamin A.
  • Neufchâtel cheese's daily need coverage for saturated fat is 64% more.
  • Yam contains less sodium.
  • Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of neufchâtel cheese is 27.

The food varieties used in the comparison are Yam, raw and Cheese, neufchatel.

Infographic

Yam vs Neufchâtel cheese 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
6
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 7.1% 35% 13% 4.9% 9% 22% 59% 44% 1.4% 16%
Contains more MagnesiumMagnesium +110%
Contains more PotassiumPotassium +436.8%
Contains more IronIron +315.4%
Contains more CopperCopper +559.3%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +3509.1%
Contains more CalciumCalcium +588.2%
Contains more ZincZinc +241.7%
Contains more PhosphorusPhosphorus +150.9%
Contains more SeleniumSelenium +328.6%

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% 80% 8% 0% 5.5% 36% 3.9% 35% 9.5% 38% 4.3% 11% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +409.1%
Contains more Vitamin B3Vitamin B3 +162.9%
Contains more Vitamin B6Vitamin B6 +614.6%
Contains more Vitamin KVitamin K +35.3%
Contains more FolateFolate +64.3%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +3342.9%
Contains more Vitamin EVitamin E +14.3%
Contains more Vitamin B2Vitamin B2 +384.4%
Contains more Vitamin B5Vitamin B5 +83.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Yam Neufchâtel cheese DV% diff.
Saturated fat 0.037g 12.79g 58%
Fats 0.17g 22.78g 35%
Vitamin A 7µg 241µg 26%
Cholesterol 0mg 74mg 25%
Potassium 816mg 152mg 20%
Vitamin B6 0.293mg 0.041mg 19%
Vitamin C 17.1mg 0mg 19%
Manganese 0.397mg 0.011mg 17%
Copper 0.178mg 0.027mg 17%
Fiber 4.1g 0g 16%
Protein 1.53g 9.15g 15%
Monounsaturated fat 0.006g 5.784g 14%
Sodium 9mg 334mg 14%
Vitamin B12 0µg 0.3µg 13%
Phosphorus 55mg 138mg 12%
Calcium 17mg 117mg 10%
Vitamin B2 0.032mg 0.155mg 9%
Carbs 27.88g 3.59g 8%
Vitamin B1 0.112mg 0.022mg 8%
Calories 118kcal 253kcal 7%
Polyunsaturated fat 0.076g 0.97g 6%
Zinc 0.24mg 0.82mg 5%
Vitamin B5 0.314mg 0.575mg 5%
Iron 0.54mg 0.13mg 5%
Selenium 0.7µg 3µg 4%
Choline 16.5mg 3%
Magnesium 21mg 10mg 3%
Vitamin B3 0.552mg 0.21mg 2%
Folate 23µg 14µg 2%
Vitamin K 2.3µg 1.7µg 1%
Net carbs 23.78g 3.59g N/A
Sugar 0.5g 3.19g N/A
Starch 0.5g 0%
Vitamin E 0.35mg 0.4mg 0%
Tryptophan 0.012mg 0.106mg 0%
Threonine 0.054mg 0.359mg 0%
Isoleucine 0.052mg 0.501mg 0%
Leucine 0.096mg 1.013mg 0%
Lysine 0.059mg 0.875mg 0%
Methionine 0.021mg 0.294mg 0%
Phenylalanine 0.071mg 0.448mg 0%
Valine 0.062mg 0.609mg 0%
Histidine 0.034mg 0.27mg 0%
Omega-3 - ALA 0.117g N/A

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
9% 23% 4% 63%
Protein: 9.15 g
Fats: 22.78 g
Carbs: 3.59 g
Water: 63.11 g
Other: 1.37 g
Contains more CarbsCarbs +676.6%
Contains more ProteinProtein +498%
Contains more FatsFats +13300%
Contains more OtherOther +67.1%
~equal in Water ~63.11g

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
65% 30% 5%
Saturated fat: Sat. Fat 12.79 g
Monounsaturated fat: Mono. Fat 5.784 g
Polyunsaturated fat: Poly. Fat 0.97 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +96300%
Contains more Poly. FatPolyunsaturated fat +1176.3%

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. Neufchâtel cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171246/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.