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  6. Yam vs. Pound cake

Yam vs. Pound cake — In-Depth Nutrition Comparison

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Differences between Yam and Pound cake

  • Yam is higher in Vitamin B6, Potassium, Vitamin C, Copper, and Fiber, however, Pound cake is richer in Vitamin B2, and Vitamin B12.
  • Pound cake's daily need coverage for Saturated Fat is 24% higher.
  • Yam has less Sodium.

The food types used in this comparison are Yam, raw and Cake, pound, commercially prepared, butter (includes fresh and frozen).

Infographic

Yam vs Pound 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
:
5
Pound cake
Pound cake
Contains more Magnesium +162.5%
Contains more Potassium +447.7%
Contains less Sodium -97.6%
Contains more Copper +323.8%
Contains more Manganese +260.9%
Contains more Calcium +176.5%
Contains more Iron +174.1%
Contains more Phosphorus +154.5%
Contains more Zinc +79.2%
Contains more Selenium +614.3%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Pound cake
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 6% 60% 14% 50% 12% 14% 15% 28%
Contains more Magnesium +162.5%
Contains more Potassium +447.7%
Contains less Sodium -97.6%
Contains more Copper +323.8%
Contains more Manganese +260.9%
Contains more Calcium +176.5%
Contains more Iron +174.1%
Contains more Phosphorus +154.5%
Contains more Zinc +79.2%
Contains more Selenium +614.3%

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
3
:
9
Pound cake
Pound cake
Contains more Vitamin C +∞%
Contains more Vitamin B6 +713.9%
Contains more Vitamin K +35.3%
Contains more Vitamin A +74.6%
Contains more Vitamin E +85.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +54.5%
Contains more Vitamin B2 +678.1%
Contains more Vitamin B3 +192.6%
Contains more Vitamin B5 +54.5%
Contains more Folate +82.6%
Contains more Vitamin B12 +∞%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Pound cake
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 15% 14% 24% 0% 44% 58% 31% 30% 9% 32% 45% 5%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +713.9%
Contains more Vitamin K +35.3%
Contains more Vitamin A +74.6%
Contains more Vitamin E +85.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +54.5%
Contains more Vitamin B2 +678.1%
Contains more Vitamin B3 +192.6%
Contains more Vitamin B5 +54.5%
Contains more Folate +82.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
:
4
Pound cake
Pound cake
Contains more Water +169%
Contains more Protein +226.8%
Contains more Fats +8111.8%
Contains more Carbs +92.4%
Contains more Other +86.6%
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Pound cake
5% 14% 54% 26%
Protein: 5 g
Fats: 13.96 g
Carbs: 53.64 g
Water: 25.87 g
Other: 1.53 g
Contains more Water +169%
Contains more Protein +226.8%
Contains more Fats +8111.8%
Contains more Carbs +92.4%
Contains more Other +86.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
:
2
Pound cake
Pound cake
Contains less Saturated Fat -99.2%
Contains more Monounsaturated Fat +50233.3%
Contains more Polyunsaturated fat +4398.7%
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Pound cake
43% 27% 30%
Saturated Fat: 4.811 g
Monounsaturated Fat: 3.02 g
Polyunsaturated fat: 3.419 g
Contains less Saturated Fat -99.2%
Contains more Monounsaturated Fat +50233.3%
Contains more Polyunsaturated fat +4398.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yam Pound cake Opinion
Net carbs 23.78g 53.04g Pound cake
Protein 1.53g 5g Pound cake
Fats 0.17g 13.96g Pound cake
Carbs 27.88g 53.64g Pound cake
Calories 118kcal 353kcal Pound cake
Starch 17.36g Pound cake
Fructose 0.33g Pound cake
Sugar 0.5g 33.36g Yam
Fiber 4.1g 0.6g Yam
Calcium 17mg 47mg Pound cake
Iron 0.54mg 1.48mg Pound cake
Magnesium 21mg 8mg Yam
Phosphorus 55mg 140mg Pound cake
Potassium 816mg 149mg Yam
Sodium 9mg 377mg Yam
Zinc 0.24mg 0.43mg Pound cake
Copper 0.178mg 0.042mg Yam
Manganese 0.397mg 0.11mg Yam
Selenium 0.7µg 5µg Pound cake
Vitamin A 138IU 241IU Pound cake
Vitamin A RAE 7µg 70µg Pound cake
Vitamin E 0.35mg 0.65mg Pound cake
Vitamin D 0IU 34IU Pound cake
Vitamin D 0µg 0.8µg Pound cake
Vitamin C 17.1mg 0mg Yam
Vitamin B1 0.112mg 0.173mg Pound cake
Vitamin B2 0.032mg 0.249mg Pound cake
Vitamin B3 0.552mg 1.615mg Pound cake
Vitamin B5 0.314mg 0.485mg Pound cake
Vitamin B6 0.293mg 0.036mg Yam
Folate 23µg 42µg Pound cake
Vitamin B12 0µg 0.36µg Pound cake
Vitamin K 2.3µg 1.7µg Yam
Tryptophan 0.012mg 0.041mg Pound cake
Threonine 0.054mg 153mg Pound cake
Isoleucine 0.052mg 0.204mg Pound cake
Leucine 0.096mg 0.397mg Pound cake
Lysine 0.059mg 0.198mg Pound cake
Methionine 0.021mg 0.117mg Pound cake
Phenylalanine 0.071mg 0.239mg Pound cake
Valine 0.062mg 0.249mg Pound cake
Histidine 0.034mg 0.117mg Pound cake
Cholesterol 0mg 66mg Yam
Trans Fat 0g 0.192g Yam
Saturated Fat 0.037g 4.811g Yam
Omega-3 - DHA 0g 0.007g Pound cake
Omega-3 - EPA 0g 0.001g Pound cake
Omega-3 - DPA 0g 0.005g Pound cake
Monounsaturated Fat 0.006g 3.02g Pound cake
Polyunsaturated fat 0.076g 3.419g Pound cake
Omega-6 - Eicosadienoic acid 0.004g Pound cake
Omega-6 - Linoleic acid 2.895g Pound cake
Omega-6 - Gamma-linoleic acid 0.015g Pound cake
Omega-3 - ALA 0.372g Pound cake
Omega-6 - Dihomo-gamma-linoleic acid 0.008g Pound cake

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Pound cake
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
19%
Yam
25%
Pound cake
Minerals Daily Need Coverage Score
26%
Yam
26%
Pound cake

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 32.86g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 368mg)
Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 66mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 4.774g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 3)
Which food is cheaper?
Pound cake
Pound cake is cheaper (difference - $0.2)
Which food is richer in vitamins?
Pound cake
Pound cake is relatively richer in vitamins
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.

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. Pound cake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172704/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.