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  6. Yam vs. Soft serve

Yam vs. Soft serve — In-Depth Nutrition Comparison

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What are the differences between yam and soft serve?

  • Yam is higher in vitamin B6, potassium, vitamin C, manganese, copper, and fiber, yet soft serve is higher in vitamin B12 and vitamin B2.
  • Soft serve's daily need coverage for saturated fat is 37% more.
  • Yam has 79 times more manganese than soft serve. While yam has 0.397mg of manganese, soft serve has only 0.005mg.
  • The amount of saturated fat in yam is lower.
  • The glycemic index of yam is lower.

We used Yam, raw and Ice cream, soft serve, chocolate types in this article.

Infographic

Yam vs Soft serve 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 8.6% 39% 16% 7.9% 10% 14% 50% 8% 0.65% 16%
Contains more MagnesiumMagnesium +75%
Contains more PotassiumPotassium +361%
Contains more IronIron +157.1%
Contains more CopperCopper +493.3%
Contains less SodiumSodium -85.2%
Contains more ManganeseManganese +7840%
Contains more CalciumCalcium +670.6%
Contains more ZincZinc +116.7%
Contains more PhosphorusPhosphorus +110.9%
Contains more SeleniumSelenium +328.6%

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
6
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 2.7% 54% 12% 11% 12% 42% 1.8% 30% 11% 63% 2.3% 6.8% 14%
Contains more Vitamin CVitamin C +2037.5%
Contains more Vitamin B1Vitamin B1 +128.6%
Contains more Vitamin B3Vitamin B3 +481.1%
Contains more Vitamin B6Vitamin B6 +510.4%
Contains more Vitamin KVitamin K +155.6%
Contains more FolateFolate +155.6%
Contains more Vitamin AVitamin A +2214.3%
Contains more Vitamin EVitamin E +74.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +468.8%
Contains more Vitamin B5Vitamin B5 +61.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +57.6%

All nutrients comparison - raw data values

Nutrient Yam Soft serve DV% diff.
Saturated fat 0.037g 7.46g 34%
Cholesterol 0mg 91mg 30%
Vitamin B12 0µg 0.5µg 21%
Fats 0.17g 13g 20%
Potassium 816mg 177mg 19%
Vitamin B6 0.293mg 0.048mg 19%
Vitamin C 17.1mg 0.8mg 18%
Vitamin A 7µg 162µg 17%
Manganese 0.397mg 0.005mg 17%
Copper 0.178mg 0.03mg 16%
Fiber 4.1g 0.7g 14%
Vitamin B2 0.032mg 0.182mg 12%
Calcium 17mg 131mg 11%
Phosphorus 55mg 116mg 9%
Monounsaturated fat 0.006g 3.49g 9%
Vitamin B1 0.112mg 0.049mg 5%
Calories 118kcal 222kcal 5%
Protein 1.53g 4.1g 5%
Vitamin B5 0.314mg 0.506mg 4%
Folate 23µg 9µg 4%
Selenium 0.7µg 3µg 4%
Iron 0.54mg 0.21mg 4%
Vitamin D 0µg 0.7µg 4%
Vitamin D 0IU 29IU 4%
Zinc 0.24mg 0.52mg 3%
Vitamin B3 0.552mg 0.095mg 3%
Polyunsaturated fat 0.076g 0.46g 3%
Carbs 27.88g 22.2g 2%
Sodium 9mg 61mg 2%
Magnesium 21mg 12mg 2%
Vitamin E 0.35mg 0.61mg 2%
Choline 16.5mg 26mg 2%
Caffeine 0mg 2mg 1%
Vitamin K 2.3µg 0.9µg 1%
Net carbs 23.78g 21.5g N/A
Sugar 0.5g 21.16g N/A
Tryptophan 0.012mg 0.048mg 0%
Threonine 0.054mg 0.169mg 0%
Isoleucine 0.052mg 0.215mg 0%
Leucine 0.096mg 0.353mg 0%
Lysine 0.059mg 0.296mg 0%
Methionine 0.021mg 0.091mg 0%
Phenylalanine 0.071mg 0.176mg 0%
Valine 0.062mg 0.241mg 0%
Histidine 0.034mg 0.099mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
4% 13% 22% 60%
Protein: 4.1 g
Fats: 13 g
Carbs: 22.2 g
Water: 59.8 g
Other: 0.9 g
Contains more CarbsCarbs +25.6%
Contains more WaterWater +16.4%
Contains more ProteinProtein +168%
Contains more FatsFats +7547.1%
~equal in Other ~0.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
65% 31% 4%
Saturated fat: Sat. Fat 7.46 g
Monounsaturated fat: Mono. Fat 3.49 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +58066.7%
Contains more Poly. FatPolyunsaturated fat +505.3%

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. Soft serve - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173465/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.