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  6. Yam vs. Rice pudding

Yam vs. Rice pudding — In-Depth Nutrition Comparison

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How are yam and rice pudding different?

  • Yam is higher in potassium, vitamin B6, vitamin C, copper, fiber, and manganese; however, rice pudding is richer in vitamin B12, calcium, vitamin B2, and vitamin D.
  • Daily need coverage for potassium for yam is 20% higher.
  • Yam contains 41 times more fiber than rice pudding. While yam contains 4.1g of fiber, rice pudding contains only 0.1g.

Yam, raw and Puddings, rice, dry mix, prepared with 2% milk are the varieties used in this article.

Infographic

Yam vs Rice pudding 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 9.3% 32% 11% 14% 6% 10% 37% 14% 7.4% 10%
Contains more MagnesiumMagnesium +61.5%
Contains more PotassiumPotassium +527.7%
Contains more IronIron +45.9%
Contains more CopperCopper +888.9%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +596.5%
Contains more CalciumCalcium +517.6%
Contains more ZincZinc +58.3%
Contains more PhosphorusPhosphorus +58.2%
Contains more SeleniumSelenium +171.4%

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
8
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 2.3% 15% 0% 12% 19% 33% 8.3% 17% 8.1% 30% 0% 3% 0%
Contains more Vitamin CVitamin C +2342.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +49.3%
Contains more Vitamin B3Vitamin B3 +24.6%
Contains more Vitamin B6Vitamin B6 +737.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +475%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +557.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +340.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B5 ~0.288mg

All nutrients comparison - raw data values

Nutrient Yam Rice pudding DV% diff.
Potassium 816mg 130mg 20%
Vitamin B6 0.293mg 0.035mg 20%
Copper 0.178mg 0.018mg 18%
Vitamin C 17.1mg 0.7mg 18%
Fiber 4.1g 0.1g 16%
Manganese 0.397mg 0.057mg 15%
Vitamin B12 0µg 0.24µg 10%
Calcium 17mg 105mg 9%
Vitamin B2 0.032mg 0.141mg 8%
Phosphorus 55mg 87mg 5%
Folate 23µg 4µg 5%
Vitamin D 0IU 34IU 4%
Vitamin D 0µg 0.8µg 4%
Protein 1.53g 3.29g 4%
Saturated fat 0.037g 0.967g 4%
Sodium 9mg 109mg 4%
Vitamin A 7µg 46µg 4%
Vitamin B1 0.112mg 0.075mg 3%
Choline 16.5mg 3%
Vitamin K 2.3µg 2%
Selenium 0.7µg 1.9µg 2%
Vitamin E 0.35mg 2%
Iron 0.54mg 0.37mg 2%
Magnesium 21mg 13mg 2%
Cholesterol 0mg 6mg 2%
Carbs 27.88g 20.81g 2%
Fats 0.17g 1.63g 2%
Vitamin B3 0.552mg 0.443mg 1%
Vitamin B5 0.314mg 0.288mg 1%
Monounsaturated fat 0.006g 0.441g 1%
Zinc 0.24mg 0.38mg 1%
Calories 118kcal 111kcal 0%
Net carbs 23.78g 20.71g N/A
Sugar 0.5g N/A
Polyunsaturated fat 0.076g 0.06g 0%
Tryptophan 0.012mg 0.039mg 0%
Threonine 0.054mg 0.126mg 0%
Isoleucine 0.052mg 0.169mg 0%
Leucine 0.096mg 0.273mg 0%
Lysine 0.059mg 0.221mg 0%
Methionine 0.021mg 0.07mg 0%
Phenylalanine 0.071mg 0.135mg 0%
Valine 0.062mg 0.187mg 0%
Histidine 0.034mg 0.075mg 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
3% 21% 73%
Protein: 3.29 g
Fats: 1.63 g
Carbs: 20.81 g
Water: 73.43 g
Other: 0.84 g
Contains more CarbsCarbs +34%
Contains more ProteinProtein +115%
Contains more FatsFats +858.8%
~equal in Water ~73.43g
~equal in Other ~0.84g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
2
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
66% 30% 4%
Saturated fat: Sat. Fat 0.967 g
Monounsaturated fat: Mono. Fat 0.441 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains less Sat. FatSaturated fat -96.2%
Contains more Poly. FatPolyunsaturated fat +26.7%
Contains more Mono. FatMonounsaturated fat +7250%

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. Rice pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169611/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.