Yam vs. Shortbread — In-Depth Nutrition Comparison
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Summary of differences between yam and shortbread
- Yam has more potassium, vitamin C, and vitamin B6, while shortbread has more iron, vitamin B2, vitamin B1, vitamin B3, and folate.
- Shortbread covers your daily need for saturated fat, 40% more than yam.
- The amount of sodium in yam is lower.
- Yam has a lower glycemic index. The glycemic index of yam is 51, while the glycemic index of shortbread is 64.
These are the specific foods used in this comparison Yam, raw and Cookies, shortbread, commercially prepared, plain.
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 | +50% |
| Contains more CalciumCalcium | +30.8% |
| Contains more PotassiumPotassium | +827.3% |
| Contains more CopperCopper | +97.8% |
| Contains less SodiumSodium | -97.5% |
| Contains more IronIron | +451.9% |
| Contains more ZincZinc | +104.2% |
| Contains more PhosphorusPhosphorus | +20% |
| Contains more SeleniumSelenium | +785.7% |
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 AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +312.7% |
| Contains more CholineCholine | +1733.3% |
| Contains more Vitamin EVitamin E | +597.1% |
| Contains more Vitamin B1Vitamin B1 | +215.2% |
| Contains more Vitamin B2Vitamin B2 | +881.3% |
| Contains more Vitamin B3Vitamin B3 | +493.3% |
| Contains more Vitamin KVitamin K | +378.3% |
| Contains more FolateFolate | +252.2% |
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:
5.37 g
Fats:
26.22 g
Carbs:
63.78 g
Water:
3.6 g
Other:
1.03 g
| Contains more WaterWater | +1833.3% |
| Contains more ProteinProtein | +251% |
| Contains more FatsFats | +15323.5% |
| Contains more CarbsCarbs | +128.8% |
| Contains more OtherOther | +25.6% |
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
8.105 g
Monounsaturated fat:
Mono. Fat
6.708 g
Polyunsaturated fat:
Poly. Fat
8.326 g
| Contains less Sat. FatSaturated fat | -99.5% |
| Contains more Mono. FatMonounsaturated fat | +111700% |
| Contains more Poly. FatPolyunsaturated fat | +10855.3% |
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 Sugar |
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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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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 0.076g | 8.326g | 55% |
| Fats | 0.17g | 26.22g | 40% |
| Saturated fat | 0.037g | 8.105g | 37% |
| Iron | 0.54mg | 2.98mg | 31% |
| Vitamin B2 | 0.032mg | 0.314mg | 22% |
| Potassium | 816mg | 88mg | 21% |
| Calories | 118kcal | 514kcal | 20% |
| Vitamin B1 | 0.112mg | 0.353mg | 20% |
| Vitamin C | 17.1mg | 0mg | 19% |
| Starch | 40.47g | 17% | |
| Monounsaturated fat | 0.006g | 6.708g | 17% |
| Vitamin B3 | 0.552mg | 3.275mg | 17% |
| Vitamin B6 | 0.293mg | 0.071mg | 17% |
| Folate | 23µg | 81µg | 15% |
| Sodium | 9mg | 353mg | 15% |
| Vitamin E | 0.35mg | 2.44mg | 14% |
| Carbs | 27.88g | 63.78g | 12% |
| Fiber | 4.1g | 1.3g | 11% |
| Copper | 0.178mg | 0.09mg | 10% |
| Selenium | 0.7µg | 6.2µg | 10% |
| Protein | 1.53g | 5.37g | 8% |
| Vitamin K | 2.3µg | 11µg | 7% |
| Choline | 16.5mg | 0.9mg | 3% |
| Zinc | 0.24mg | 0.49mg | 2% |
| Phosphorus | 55mg | 66mg | 2% |
| Magnesium | 21mg | 14mg | 2% |
| Vitamin A | 7µg | 0µg | 1% |
| Net carbs | 23.78g | 62.48g | N/A |
| Calcium | 17mg | 13mg | 0% |
| Sugar | 0.5g | 21.65g | N/A |
| Manganese | 0.397mg | 0.393mg | 0% |
| Vitamin B5 | 0.314mg | 0.321mg | 0% |
| Trans fat | 0g | 0.714g | N/A |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.054mg | 0% | |
| Isoleucine | 0.052mg | 0% | |
| Leucine | 0.096mg | 0% | |
| Lysine | 0.059mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.071mg | 0% | |
| Valine | 0.062mg | 0% | |
| Histidine | 0.034mg | 0% | |
| Fructose | 0.3g | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.885g | N/A | |
| Omega-3 - DPA | 0g | 0.002g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.033g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.005g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.006g | N/A | |
| Omega-6 - Linoleic acid | 7.253g | N/A |
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%
30%
Minerals Daily Need Coverage Score
26%
34%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 21.15g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 344mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 8.068g)
Which food is lower in glycemic index?
Yam is lower in glycemic index (difference - 13)
Which food is cheaper?
Shortbread is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.
Which food is richer in vitamins?
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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.