Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Yam
  5. Compare
  6. Yam vs. Ricotta

Yam vs. Ricotta — In-Depth Nutrition Comparison

Compare

What are the differences between Yam and Ricotta?

  • Yam is higher in Potassium, Vitamin B6, Vitamin C, Copper, Manganese, and Fiber, yet Ricotta is higher in Selenium, and Calcium.
  • Ricotta's daily need coverage for Saturated Fat is 41% more.
  • The amount of Saturated Fat in Yam is lower.

We used Yam, raw and Cheese, ricotta, whole milk types in this article.

Infographic

Yam vs Ricotta 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
:
4
Ricotta
Ricotta
Contains more Iron +42.1%
Contains more Magnesium +90.9%
Contains more Potassium +677.1%
Contains less Sodium -89.3%
Contains more Copper +747.6%
Contains more Manganese +6516.7%
Contains more Calcium +1117.6%
Contains more Phosphorus +187.3%
Contains more Zinc +383.3%
Contains more Selenium +1971.4%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Ricotta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 63% 15% 8% 68% 10% 11% 32% 7% 1% 80%
Contains more Iron +42.1%
Contains more Magnesium +90.9%
Contains more Potassium +677.1%
Contains less Sodium -89.3%
Contains more Copper +747.6%
Contains more Manganese +6516.7%
Contains more Calcium +1117.6%
Contains more Phosphorus +187.3%
Contains more Zinc +383.3%
Contains more Selenium +1971.4%

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
:
4
Ricotta
Ricotta
Contains more Vitamin E +218.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +761.5%
Contains more Vitamin B3 +430.8%
Contains more Vitamin B5 +47.4%
Contains more Vitamin B6 +581.4%
Contains more Folate +91.7%
Contains more Vitamin K +109.1%
Contains more Vitamin A +222.5%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +509.4%
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%
Ricotta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 3% 6% 0% 4% 45% 2% 13% 10% 9% 43% 3%
Contains more Vitamin E +218.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +761.5%
Contains more Vitamin B3 +430.8%
Contains more Vitamin B5 +47.4%
Contains more Vitamin B6 +581.4%
Contains more Folate +91.7%
Contains more Vitamin K +109.1%
Contains more Vitamin A +222.5%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +509.4%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
:
4
Ricotta
Ricotta
Contains more Carbs +817.1%
Contains more Protein +635.9%
Contains more Fats +7535.3%
Contains more Other +24.4%
Equal in Water - 71.7
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Ricotta
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Contains more Carbs +817.1%
Contains more Protein +635.9%
Contains more Fats +7535.3%
Contains more Other +24.4%
Equal in Water - 71.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
:
2
Ricotta
Ricotta
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +60350%
Contains more Polyunsaturated fat +406.6%
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Ricotta
67% 29% 3%
Saturated Fat: 8.295 g
Monounsaturated Fat: 3.627 g
Polyunsaturated fat: 0.385 g
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +60350%
Contains more Polyunsaturated fat +406.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yam Ricotta Opinion
Net carbs 23.78g 3.04g Yam
Protein 1.53g 11.26g Ricotta
Fats 0.17g 12.98g Ricotta
Carbs 27.88g 3.04g Yam
Calories 118kcal 174kcal Ricotta
Sugar 0.5g 0.27g Ricotta
Fiber 4.1g 0g Yam
Calcium 17mg 207mg Ricotta
Iron 0.54mg 0.38mg Yam
Magnesium 21mg 11mg Yam
Phosphorus 55mg 158mg Ricotta
Potassium 816mg 105mg Yam
Sodium 9mg 84mg Yam
Zinc 0.24mg 1.16mg Ricotta
Copper 0.178mg 0.021mg Yam
Manganese 0.397mg 0.006mg Yam
Selenium 0.7µg 14.5µg Ricotta
Vitamin A 138IU 445IU Ricotta
Vitamin A RAE 7µg 120µg Ricotta
Vitamin E 0.35mg 0.11mg Yam
Vitamin D 0IU 10IU Ricotta
Vitamin D 0µg 0.2µg Ricotta
Vitamin C 17.1mg 0mg Yam
Vitamin B1 0.112mg 0.013mg Yam
Vitamin B2 0.032mg 0.195mg Ricotta
Vitamin B3 0.552mg 0.104mg Yam
Vitamin B5 0.314mg 0.213mg Yam
Vitamin B6 0.293mg 0.043mg Yam
Folate 23µg 12µg Yam
Vitamin B12 0µg 0.34µg Ricotta
Vitamin K 2.3µg 1.1µg Yam
Tryptophan 0.012mg 0.125mg Ricotta
Threonine 0.054mg 0.517mg Ricotta
Isoleucine 0.052mg 0.589mg Ricotta
Leucine 0.096mg 1.221mg Ricotta
Lysine 0.059mg 1.338mg Ricotta
Methionine 0.021mg 0.281mg Ricotta
Phenylalanine 0.071mg 0.556mg Ricotta
Valine 0.062mg 0.692mg Ricotta
Histidine 0.034mg 0.459mg Ricotta
Cholesterol 0mg 51mg Yam
Saturated Fat 0.037g 8.295g Yam
Monounsaturated Fat 0.006g 3.627g Ricotta
Polyunsaturated fat 0.076g 0.385g Ricotta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Ricotta
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
14%
Ricotta
Minerals Daily Need Coverage Score
26%
Yam
29%
Ricotta

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 75mg)
Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 51mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 8.258g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $1.8)
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Ricotta
Ricotta is lower in Sugar (difference - 0.23g)
Which food is lower in glycemic index?
Ricotta
Ricotta is lower in glycemic index (difference - 24)
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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/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.