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  6. Yam vs. Puff pastry

Yam vs. Puff pastry — In-Depth Nutrition Comparison

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Important differences between yam and puff pastry

  • Yam has more potassium, vitamin B6, and vitamin C; however, puff pastry is richer in selenium, iron, vitamin B3, vitamin B1, vitamin B2, and vitamin K.
  • Puff pastry's daily need coverage for selenium is 43% more.
  • Yam contains less saturated fat.

The food varieties used in the comparison are Yam, raw and Puff pastry, frozen, ready-to-bake, baked.

Infographic

Yam vs Puff pastry 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
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 11% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Contains more MagnesiumMagnesium +31.3%
Contains more CalciumCalcium +70%
Contains more PotassiumPotassium +1216.1%
Contains more CopperCopper +54.8%
Contains less SodiumSodium -96.4%
Contains more IronIron +381.5%
Contains more ZincZinc +125%
Contains more ManganeseManganese +24.7%
Contains more SeleniumSelenium +3400%
~equal in Phosphorus ~60mg

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
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 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% 0% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1442.1%
Contains more CholineCholine +166.1%
Contains more Vitamin EVitamin E +57.1%
Contains more Vitamin B1Vitamin B1 +188.4%
Contains more Vitamin B2Vitamin B2 +706.3%
Contains more Vitamin B3Vitamin B3 +588.4%
Contains more Vitamin KVitamin K +608.7%
Contains more FolateFolate +139.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Puff pastry DV% diff.
Polyunsaturated fat 0.076g 22.228g 148%
Fats 0.17g 38.5g 59%
Selenium 0.7µg 24.5µg 43%
Iron 0.54mg 2.6mg 26%
Saturated fat 0.037g 5.502g 25%
Calories 118kcal 558kcal 22%
Monounsaturated fat 0.006g 8.828g 22%
Potassium 816mg 62mg 22%
Vitamin B6 0.293mg 0.019mg 21%
Vitamin B3 0.552mg 3.8mg 20%
Vitamin C 17.1mg 0mg 19%
Vitamin B1 0.112mg 0.323mg 18%
Vitamin B2 0.032mg 0.258mg 17%
Vitamin K 2.3µg 16.3µg 12%
Protein 1.53g 7.4g 12%
Sodium 9mg 253mg 11%
Fiber 4.1g 1.5g 10%
Folate 23µg 55µg 8%
Copper 0.178mg 0.115mg 7%
Carbs 27.88g 45.7g 6%
Vitamin B5 0.314mg 0mg 6%
Manganese 0.397mg 0.495mg 4%
Zinc 0.24mg 0.54mg 3%
Choline 16.5mg 6.2mg 2%
Vitamin A 7µg 0µg 1%
Calcium 17mg 10mg 1%
Phosphorus 55mg 60mg 1%
Magnesium 21mg 16mg 1%
Vitamin E 0.35mg 0.55mg 1%
Net carbs 23.78g 44.2g N/A
Sugar 0.5g 0.75g N/A
Tryptophan 0.012mg 0.086mg 0%
Threonine 0.054mg 0.198mg 0%
Isoleucine 0.052mg 0.275mg 0%
Leucine 0.096mg 0.514mg 0%
Lysine 0.059mg 0.144mg 0%
Methionine 0.021mg 0.131mg 0%
Phenylalanine 0.071mg 0.367mg 0%
Valine 0.062mg 0.312mg 0%
Histidine 0.034mg 0.158mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more WaterWater +840.5%
Contains more ProteinProtein +383.7%
Contains more FatsFats +22547.1%
Contains more CarbsCarbs +63.9%
Contains more OtherOther +22%

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
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +147033.3%
Contains more Poly. FatPolyunsaturated fat +29147.4%

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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.