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  6. Yam vs. Spätzle

Yam vs. Spätzle — In-Depth Nutrition Comparison

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Differences between yam and spätzle

  • Yam is higher in potassium, vitamin B6, vitamin C, fiber, copper, and vitamin B1; however, spätzle is richer in selenium.
  • Spätzle's daily need coverage for selenium is 42% higher.
  • Yam has less sodium.

The food types used in this comparison are Yam, raw and Noodles, egg, cooked, unenriched, with added salt.

Infographic

Yam vs Spätzle 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
5
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 15% 3.6% 3.4% 23% 33% 18% 33% 22% 41% 130%
Contains more CalciumCalcium +41.7%
Contains more PotassiumPotassium +2047.4%
Contains more CopperCopper +81.6%
Contains less SodiumSodium -94.5%
Contains more ManganeseManganese +26%
Contains more IronIron +11.1%
Contains more ZincZinc +170.8%
Contains more PhosphorusPhosphorus +38.2%
Contains more SeleniumSelenium +3314.3%
~equal in Magnesium ~21mg

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
10
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 0% 2% 3.4% 0% 7.5% 4.6% 7.5% 16% 11% 11% 0% 5.3% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +16.7%
Contains more Vitamin EVitamin E +105.9%
Contains more Vitamin B1Vitamin B1 +273.3%
Contains more Vitamin B2Vitamin B2 +60%
Contains more Vitamin B3Vitamin B3 +38%
Contains more Vitamin B5Vitamin B5 +19.4%
Contains more Vitamin B6Vitamin B6 +537%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +228.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +55.8%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Yam Spätzle DV% diff.
Selenium 0.7µg 23.9µg 42%
Potassium 816mg 38mg 23%
Vitamin C 17.1mg 0mg 19%
Vitamin B6 0.293mg 0.046mg 19%
Fiber 4.1g 1.2g 12%
Cholesterol 0mg 29mg 10%
Copper 0.178mg 0.098mg 9%
Vitamin B1 0.112mg 0.03mg 7%
Sodium 9mg 165mg 7%
Protein 1.53g 4.54g 6%
Folate 23µg 7µg 4%
Zinc 0.24mg 0.65mg 4%
Vitamin B12 0µg 0.09µg 4%
Manganese 0.397mg 0.315mg 4%
Phosphorus 55mg 76mg 3%
Polyunsaturated fat 0.076g 0.552g 3%
Fats 0.17g 2.07g 3%
Choline 16.5mg 25.7mg 2%
Saturated fat 0.037g 0.419g 2%
Vitamin K 2.3µg 0µg 2%
Vitamin B5 0.314mg 0.263mg 1%
Monounsaturated fat 0.006g 0.581g 1%
Calories 118kcal 138kcal 1%
Vitamin B3 0.552mg 0.4mg 1%
Calcium 17mg 12mg 1%
Vitamin E 0.35mg 0.17mg 1%
Vitamin B2 0.032mg 0.02mg 1%
Carbs 27.88g 25.16g 1%
Iron 0.54mg 0.6mg 1%
Net carbs 23.78g 23.96g N/A
Magnesium 21mg 21mg 0%
Sugar 0.5g 0.4g N/A
Vitamin A 7µg 6µg 0%
Trans fat 0g 0.029g N/A
Tryptophan 0.012mg 0.043mg 0%
Threonine 0.054mg 0.138mg 0%
Isoleucine 0.052mg 0.19mg 0%
Leucine 0.096mg 0.365mg 0%
Lysine 0.059mg 0.137mg 0%
Methionine 0.021mg 0.086mg 0%
Phenylalanine 0.071mg 0.24mg 0%
Valine 0.062mg 0.22mg 0%
Histidine 0.034mg 0.121mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
3
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 g
Contains more OtherOther +64%
Contains more ProteinProtein +196.7%
Contains more FatsFats +1117.6%
~equal in Carbs ~25.16g
~equal in Water ~67.73g

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
27% 37% 36%
Saturated fat: Sat. Fat 0.419 g
Monounsaturated fat: Mono. Fat 0.581 g
Polyunsaturated fat: Poly. Fat 0.552 g
Contains less Sat. FatSaturated fat -91.2%
Contains more Mono. FatMonounsaturated fat +9583.3%
Contains more Poly. FatPolyunsaturated fat +626.3%

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. Spätzle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169762/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.