Yam vs. Strudel — In-Depth Nutrition Comparison
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How are yam and strudel different?
- Yam is higher in potassium; however, strudel is richer in iron, vitamin B12, vitamin B2, phosphorus, vitamin B3, calcium, vitamin A, and vitamin B1.
- Daily need coverage for iron for strudel is 67% higher.
- Yam contains 11 times more potassium than strudel. While yam contains 816mg of potassium, strudel contains only 71mg.
- Yam has less sodium.
Yam, raw and KELLOGG'S, EGGO, Wafflers, Strawberry Strudel are the varieties used in this article.
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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 | +61.5% |
| Contains more PotassiumPotassium | +1049.3% |
| Contains more CopperCopper | +∞% |
| Contains less SodiumSodium | -98.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +1623.5% |
| Contains more IronIron | +992.6% |
| Contains more ZincZinc | +66.7% |
| Contains more PhosphorusPhosphorus | +378.2% |
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 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +5542.9% |
| Contains more Vitamin B1Vitamin B1 | +248.2% |
| Contains more Vitamin B2Vitamin B2 | +1306.3% |
| Contains more Vitamin B3Vitamin B3 | +860.1% |
| Contains more Vitamin B6Vitamin B6 | +80.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +221.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.54mg | 5.9mg | 67% |
| Vitamin B12 | 0µg | 1.6µg | 67% |
| Vitamin A | 7µg | 395µg | 43% |
| Vitamin B2 | 0.032mg | 0.45mg | 32% |
| Sodium | 9mg | 691mg | 30% |
| Phosphorus | 55mg | 263mg | 30% |
| Polyunsaturated fat | 0.076g | 4.6g | 30% |
| Vitamin B3 | 0.552mg | 5.3mg | 30% |
| Calcium | 17mg | 293mg | 28% |
| Vitamin B1 | 0.112mg | 0.39mg | 23% |
| Potassium | 816mg | 71mg | 22% |
| Copper | 0.178mg | 20% | |
| Vitamin C | 17.1mg | 19% | |
| Vitamin B6 | 0.293mg | 0.53mg | 18% |
| Manganese | 0.397mg | 17% | |
| Fats | 0.17g | 11g | 17% |
| Folate | 23µg | 74µg | 13% |
| Fiber | 4.1g | 1.2g | 12% |
| Saturated fat | 0.037g | 2.7g | 12% |
| Calories | 118kcal | 318kcal | 10% |
| Carbs | 27.88g | 50g | 7% |
| Protein | 1.53g | 5g | 7% |
| Monounsaturated fat | 0.006g | 2.8g | 7% |
| Vitamin B5 | 0.314mg | 6% | |
| Cholesterol | 0mg | 12mg | 4% |
| Choline | 16.5mg | 3% | |
| Vitamin K | 2.3µg | 2% | |
| Vitamin E | 0.35mg | 0mg | 2% |
| Magnesium | 21mg | 13mg | 2% |
| Selenium | 0.7µg | 1% | |
| Zinc | 0.24mg | 0.4mg | 1% |
| Net carbs | 23.78g | 48.8g | N/A |
| Vitamin D | 0IU | 1IU | 0% |
| Sugar | 0.5g | 16.8g | N/A |
| Trans fat | 0g | 0.2g | 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +138.4% |
| Contains more ProteinProtein | +226.8% |
| Contains more FatsFats | +6370.6% |
| Contains more CarbsCarbs | +79.3% |
| Contains more OtherOther | +485.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.6% |
| Contains more Mono. FatMonounsaturated fat | +46566.7% |
| Contains more Poly. FatPolyunsaturated fat | +5952.6% |