Yam vs. Pastry — In-Depth Nutrition Comparison
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How are yam and pastry different?
- Yam is richer in potassium, vitamin B6, and vitamin C, while pastry is higher in selenium, iron, vitamin B1, vitamin B3, vitamin B2, and folate.
- Pastry covers your daily need for saturated fat, 48% more than yam.
- Yam is lower in saturated fat.
Yam, raw and Puff pastry, frozen, ready-to-bake types were used in this article.
Infographic
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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.
| Contains more MagnesiumMagnesium | +31.3% |
| Contains more CalciumCalcium | +70% |
| Contains more PotassiumPotassium | +1237.7% |
| Contains more CopperCopper | +56.1% |
| Contains less SodiumSodium | -96.4% |
| Contains more IronIron | +374.1% |
| Contains more ZincZinc | +120.8% |
| Contains more ManganeseManganese | +22.9% |
| Contains more SeleniumSelenium | +3357.1% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +1295.2% |
| Contains more CholineCholine | +157.8% |
| Contains more Vitamin EVitamin E | +54.3% |
| Contains more Vitamin B1Vitamin B1 | +255.4% |
| Contains more Vitamin B2Vitamin B2 | +784.4% |
| Contains more Vitamin B3Vitamin B3 | +655.1% |
| Contains more Vitamin KVitamin K | +600% |
| Contains more FolateFolate | +239.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fats | 0.17g | 38.1g | 58% |
| Monounsaturated fat | 0.006g | 21.597g | 54% |
| Saturated fat | 0.037g | 9.643g | 44% |
| Selenium | 0.7µg | 24.2µg | 43% |
| Polyunsaturated fat | 0.076g | 4.894g | 32% |
| Iron | 0.54mg | 2.56mg | 25% |
| Vitamin B1 | 0.112mg | 0.398mg | 24% |
| Vitamin B3 | 0.552mg | 4.168mg | 23% |
| Calories | 118kcal | 551kcal | 22% |
| Potassium | 816mg | 61mg | 22% |
| Vitamin B6 | 0.293mg | 0.021mg | 21% |
| Vitamin C | 17.1mg | 0mg | 19% |
| Vitamin B2 | 0.032mg | 0.283mg | 19% |
| Folate | 23µg | 78µg | 14% |
| Vitamin K | 2.3µg | 16.1µg | 12% |
| Protein | 1.53g | 7.3g | 12% |
| Fiber | 4.1g | 1.5g | 10% |
| Sodium | 9mg | 249mg | 10% |
| Copper | 0.178mg | 0.114mg | 7% |
| Carbs | 27.88g | 45.1g | 6% |
| Vitamin B5 | 0.314mg | 0mg | 6% |
| Manganese | 0.397mg | 0.488mg | 4% |
| Zinc | 0.24mg | 0.53mg | 3% |
| Choline | 16.5mg | 6.4mg | 2% |
| Phosphorus | 55mg | 60mg | 1% |
| Vitamin E | 0.35mg | 0.54mg | 1% |
| Magnesium | 21mg | 16mg | 1% |
| Vitamin A | 7µg | 0µg | 1% |
| Calcium | 17mg | 10mg | 1% |
| Net carbs | 23.78g | 43.6g | N/A |
| Sugar | 0.5g | 0.74g | N/A |
| Tryptophan | 0.012mg | 0.085mg | 0% |
| Threonine | 0.054mg | 0.196mg | 0% |
| Isoleucine | 0.052mg | 0.272mg | 0% |
| Leucine | 0.096mg | 0.508mg | 0% |
| Lysine | 0.059mg | 0.142mg | 0% |
| Methionine | 0.021mg | 0.129mg | 0% |
| Phenylalanine | 0.071mg | 0.362mg | 0% |
| Valine | 0.062mg | 0.308mg | 0% |
| Histidine | 0.034mg | 0.156mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +718.8% |
| Contains more ProteinProtein | +377.1% |
| Contains more FatsFats | +22311.8% |
| Contains more CarbsCarbs | +61.8% |
| Contains more OtherOther | +22% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.6% |
| Contains more Mono. FatMonounsaturated fat | +359850% |
| Contains more Poly. FatPolyunsaturated fat | +6339.5% |