Yam vs. Sweet roll — In-Depth Nutrition Comparison
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What are the differences between yam and sweet roll?
- Yam is higher in potassium, vitamin C, and vitamin B6, yet sweet roll is higher in selenium, vitamin B2, vitamin B1, and iron.
- Sweet roll's daily need coverage for selenium is 30% more.
- Yam has 9 times more vitamin C than sweet roll. While yam has 17.1mg of vitamin C, sweet roll has only 2mg.
- The amount of sodium in yam is lower.
- The glycemic index of sweet roll is lower.
We used Yam, raw and Sweet rolls, cinnamon, commercially prepared with raisins types 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 | +23.5% |
| Contains more PotassiumPotassium | +635.1% |
| Contains more CopperCopper | +102.3% |
| Contains less SodiumSodium | -97% |
| Contains more ManganeseManganese | +32.3% |
| Contains more CalciumCalcium | +323.5% |
| Contains more IronIron | +196.3% |
| Contains more ZincZinc | +145.8% |
| Contains more PhosphorusPhosphorus | +38.2% |
| Contains more SeleniumSelenium | +2328.6% |
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.
| Contains more Vitamin CVitamin C | +755% |
| Contains more Vitamin B6Vitamin B6 | +173.8% |
| Contains more Vitamin AVitamin A | +785.7% |
| Contains more Vitamin EVitamin E | +468.6% |
| Contains more Vitamin B1Vitamin B1 | +189.3% |
| Contains more Vitamin B2Vitamin B2 | +728.1% |
| Contains more Vitamin B3Vitamin B3 | +331.9% |
| Contains more Vitamin B5Vitamin B5 | +29.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +91.3% |
| Contains more FolateFolate | +213% |
| Contains more CholineCholine | +150.3% |
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:
6.2 g
Fats:
16.4 g
Carbs:
50.9 g
Water:
24.8 g
Other:
1.7 g
| Contains more WaterWater | +180.6% |
| Contains more ProteinProtein | +305.2% |
| Contains more FatsFats | +9547.1% |
| Contains more CarbsCarbs | +82.6% |
| Contains more OtherOther | +107.3% |
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
3.079 g
Monounsaturated fat:
Mono. Fat
4.797 g
Polyunsaturated fat:
Poly. Fat
7.473 g
| Contains less Sat. FatSaturated fat | -98.8% |
| Contains more Mono. FatMonounsaturated fat | +79850% |
| Contains more Poly. FatPolyunsaturated fat | +9732.9% |
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 Cholesterol |
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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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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Polyunsaturated fat | 0.076g | 7.473g | 49% |
| Selenium | 0.7µg | 17µg | 30% |
| Fats | 0.17g | 16.4g | 25% |
| Cholesterol | 0mg | 66mg | 22% |
| Potassium | 816mg | 111mg | 21% |
| Vitamin B1 | 0.112mg | 0.324mg | 18% |
| Vitamin B2 | 0.032mg | 0.265mg | 18% |
| Vitamin C | 17.1mg | 2mg | 17% |
| Saturated fat | 0.037g | 3.079g | 14% |
| Vitamin B6 | 0.293mg | 0.107mg | 14% |
| Sodium | 9mg | 304mg | 13% |
| Calories | 118kcal | 372kcal | 13% |
| Iron | 0.54mg | 1.6mg | 13% |
| Folate | 23µg | 72µg | 12% |
| Monounsaturated fat | 0.006g | 4.797g | 12% |
| Vitamin E | 0.35mg | 1.99mg | 11% |
| Vitamin B3 | 0.552mg | 2.384mg | 11% |
| Copper | 0.178mg | 0.088mg | 10% |
| Protein | 1.53g | 6.2g | 9% |
| Carbs | 27.88g | 50.9g | 8% |
| Fiber | 4.1g | 2.4g | 7% |
| Vitamin A | 7µg | 62µg | 6% |
| Calcium | 17mg | 72mg | 6% |
| Vitamin B12 | 0µg | 0.14µg | 6% |
| Choline | 16.5mg | 41.3mg | 5% |
| Manganese | 0.397mg | 0.3mg | 4% |
| Zinc | 0.24mg | 0.59mg | 3% |
| Phosphorus | 55mg | 76mg | 3% |
| Vitamin K | 2.3µg | 4.4µg | 2% |
| Vitamin B5 | 0.314mg | 0.406mg | 2% |
| Magnesium | 21mg | 17mg | 1% |
| Net carbs | 23.78g | 48.5g | N/A |
| Sugar | 0.5g | 31.73g | N/A |
| Tryptophan | 0.012mg | 0.074mg | 0% |
| Threonine | 0.054mg | 0.211mg | 0% |
| Isoleucine | 0.052mg | 0.259mg | 0% |
| Leucine | 0.096mg | 0.458mg | 0% |
| Lysine | 0.059mg | 0.243mg | 0% |
| Methionine | 0.021mg | 0.117mg | 0% |
| Phenylalanine | 0.071mg | 0.3mg | 0% |
| Valine | 0.062mg | 0.291mg | 0% |
| Histidine | 0.034mg | 0.145mg | 0% |
| Omega-3 - DHA | 0g | 0.004g | 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%
31%
Minerals Daily Need Coverage Score
26%
35%
Comparison summary
Which food is lower in Cholesterol?
Yam is lower in Cholesterol (difference - 66mg)
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 31.23g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 295mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 3.042g)
Which food is lower in glycemic index?
Sweet roll is lower in glycemic index (difference - 11)
Which food is cheaper?
Sweet roll is cheaper (difference - $0.2)
Which food is richer in vitamins?
Sweet roll is relatively richer in vitamins
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.