Yam vs. Ricotta — In-Depth Nutrition Comparison
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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.
- The glycemic index of ricotta is lower.
We used Yam, raw and Cheese, ricotta, whole milk types in this article.
Infographic
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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 | +90.9% |
| Contains more PotassiumPotassium | +677.1% |
| Contains more IronIron | +42.1% |
| Contains more CopperCopper | +747.6% |
| Contains less SodiumSodium | -89.3% |
| Contains more ManganeseManganese | +6516.7% |
| Contains more CalciumCalcium | +1117.6% |
| Contains more ZincZinc | +383.3% |
| Contains more PhosphorusPhosphorus | +187.3% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +218.2% |
| Contains more Vitamin B1Vitamin B1 | +761.5% |
| Contains more Vitamin B3Vitamin B3 | +430.8% |
| Contains more Vitamin B5Vitamin B5 | +47.4% |
| Contains more Vitamin B6Vitamin B6 | +581.4% |
| Contains more Vitamin KVitamin K | +109.1% |
| Contains more FolateFolate | +91.7% |
| Contains more Vitamin AVitamin A | +1614.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +509.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.037g | 8.295g | 38% |
| Selenium | 0.7µg | 14.5µg | 25% |
| Potassium | 816mg | 105mg | 21% |
| Fats | 0.17g | 12.98g | 20% |
| Calcium | 17mg | 207mg | 19% |
| Vitamin C | 17.1mg | 0mg | 19% |
| Vitamin B6 | 0.293mg | 0.043mg | 19% |
| Protein | 1.53g | 11.26g | 19% |
| Copper | 0.178mg | 0.021mg | 17% |
| Manganese | 0.397mg | 0.006mg | 17% |
| Cholesterol | 0mg | 51mg | 17% |
| Fiber | 4.1g | 0g | 16% |
| Phosphorus | 55mg | 158mg | 15% |
| Vitamin B12 | 0µg | 0.34µg | 14% |
| Vitamin A | 7µg | 120µg | 13% |
| Vitamin B2 | 0.032mg | 0.195mg | 13% |
| Monounsaturated fat | 0.006g | 3.627g | 9% |
| Carbs | 27.88g | 3.04g | 8% |
| Zinc | 0.24mg | 1.16mg | 8% |
| Vitamin B1 | 0.112mg | 0.013mg | 8% |
| Folate | 23µg | 12µg | 3% |
| Vitamin B3 | 0.552mg | 0.104mg | 3% |
| Calories | 118kcal | 174kcal | 3% |
| Sodium | 9mg | 84mg | 3% |
| Vitamin B5 | 0.314mg | 0.213mg | 2% |
| Polyunsaturated fat | 0.076g | 0.385g | 2% |
| Iron | 0.54mg | 0.38mg | 2% |
| Magnesium | 21mg | 11mg | 2% |
| Vitamin E | 0.35mg | 0.11mg | 2% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Vitamin D | 0IU | 10IU | 1% |
| Vitamin K | 2.3µg | 1.1µg | 1% |
| Net carbs | 23.78g | 3.04g | N/A |
| Sugar | 0.5g | 0.27g | N/A |
| Choline | 16.5mg | 17.5mg | 0% |
| Tryptophan | 0.012mg | 0.125mg | 0% |
| Threonine | 0.054mg | 0.517mg | 0% |
| Isoleucine | 0.052mg | 0.589mg | 0% |
| Leucine | 0.096mg | 1.221mg | 0% |
| Lysine | 0.059mg | 1.338mg | 0% |
| Methionine | 0.021mg | 0.281mg | 0% |
| Phenylalanine | 0.071mg | 0.556mg | 0% |
| Valine | 0.062mg | 0.692mg | 0% |
| Histidine | 0.034mg | 0.459mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +817.1% |
| Contains more ProteinProtein | +635.9% |
| Contains more FatsFats | +7535.3% |
| Contains more OtherOther | +24.4% |
~equal in
Water
~71.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.6% |
| Contains more Mono. FatMonounsaturated fat | +60350% |
| Contains more Poly. FatPolyunsaturated fat | +406.6% |