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.
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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 | +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.
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.53 g
Fats:
0.17 g
Carbs:
27.88 g
Water:
69.6 g
Other:
0.82 g
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
Saturated fat:
Sat. Fat
0.037 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.076 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
18%
11%
Minerals Daily Need Coverage Score
26%
15%
Comparison summary
Which food is lower in Cholesterol?
Yam is lower in Cholesterol (difference - 6mg)
Which food contains less Sodium?
Yam contains less Sodium (difference - 100mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.93g)
Which food is lower in glycemic index?
Yam is lower in glycemic index (difference - 8)
Which food is richer in vitamins?
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Rice pudding is lower in Sugar (difference - 0.5g)
Which food is cheaper?
Rice pudding is cheaper (difference - $0.2)
Which food is richer in minerals?
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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.