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Yam vs. Tilsit cheese — In-Depth Nutrition Comparison

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Important differences between yam and tilsit cheese

  • Yam has more potassium; however, tilsit cheese is richer in vitamin B12, calcium, phosphorus, zinc, vitamin B2, and selenium.
  • Tilsit cheese's daily need coverage for vitamin B12 is 88% more.
  • Yam contains 13 times more potassium than tilsit cheese. Yam contains 816mg of potassium, while tilsit cheese contains 65mg.
  • Yam contains less sodium.
  • Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of tilsit cheese is 27.

The food varieties used in the comparison are Yam, raw and Cheese, tilsit.

Infographic

Yam vs Tilsit cheese 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 9.3% 210% 5.7% 8.6% 8.7% 95% 214% 98% 1.7% 79%
Contains more MagnesiumMagnesium +61.5%
Contains more PotassiumPotassium +1155.4%
Contains more IronIron +134.8%
Contains more CopperCopper +584.6%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +2953.8%
Contains more CalciumCalcium +4017.6%
Contains more ZincZinc +1358.3%
Contains more PhosphorusPhosphorus +809.1%
Contains more SeleniumSelenium +1971.4%

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
8
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% 83% 0% 0% 15% 83% 3.8% 21% 15% 263% 0% 15% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +83.6%
Contains more Vitamin B3Vitamin B3 +169.3%
Contains more Vitamin B6Vitamin B6 +350.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +15%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +3457.1%
Contains more Vitamin B2Vitamin B2 +1021.9%
Contains more Vitamin B5Vitamin B5 +10.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

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
24% 26% 2% 43% 5%
Protein: 24.41 g
Fats: 25.98 g
Carbs: 1.88 g
Water: 42.86 g
Other: 4.87 g
Contains more CarbsCarbs +1383%
Contains more WaterWater +62.4%
Contains more ProteinProtein +1495.4%
Contains more FatsFats +15182.4%
Contains more OtherOther +493.9%

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
68% 29% 3%
Saturated fat: Sat. Fat 16.775 g
Monounsaturated fat: Mono. Fat 7.136 g
Polyunsaturated fat: Poly. Fat 0.721 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +118833.3%
Contains more Poly. FatPolyunsaturated fat +848.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam Tilsit cheese
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Yam Tilsit cheese DV% diff.
Vitamin B12 0µg 2.1µg 88%
Saturated fat 0.037g 16.775g 76%
Calcium 17mg 700mg 68%
Phosphorus 55mg 500mg 64%
Protein 1.53g 24.41g 46%
Fats 0.17g 25.98g 40%
Cholesterol 0mg 102mg 34%
Sodium 9mg 753mg 32%
Zinc 0.24mg 3.5mg 30%
Vitamin A 7µg 249µg 27%
Vitamin B2 0.032mg 0.359mg 25%
Selenium 0.7µg 14.5µg 25%
Potassium 816mg 65mg 22%
Vitamin C 17.1mg 0mg 19%
Monounsaturated fat 0.006g 7.136g 18%
Vitamin B6 0.293mg 0.065mg 18%
Copper 0.178mg 0.026mg 17%
Manganese 0.397mg 0.013mg 17%
Fiber 4.1g 0g 16%
Calories 118kcal 340kcal 11%
Carbs 27.88g 1.88g 9%
Polyunsaturated fat 0.076g 0.721g 4%
Vitamin B1 0.112mg 0.061mg 4%
Iron 0.54mg 0.23mg 4%
Choline 16.5mg 3%
Vitamin B3 0.552mg 0.205mg 2%
Magnesium 21mg 13mg 2%
Vitamin E 0.35mg 2%
Vitamin K 2.3µg 2%
Vitamin B5 0.314mg 0.346mg 1%
Folate 23µg 20µg 1%
Net carbs 23.78g 1.88g N/A
Sugar 0.5g N/A
Tryptophan 0.012mg 0.352mg 0%
Threonine 0.054mg 0.899mg 0%
Isoleucine 0.052mg 1.484mg 0%
Leucine 0.096mg 2.548mg 0%
Lysine 0.059mg 2.039mg 0%
Methionine 0.021mg 0.754mg 0%
Phenylalanine 0.071mg 1.358mg 0%
Valine 0.062mg 1.752mg 0%
Histidine 0.034mg 0.704mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Tilsit cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Yam
38%
Tilsit cheese
Minerals Daily Need Coverage Score
26%
Yam
73%
Tilsit cheese

Comparison summary

Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 102mg)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 744mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 16.738g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $2)
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Tilsit cheese
Tilsit cheese is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Tilsit cheese
Tilsit cheese is lower in glycemic index (difference - 24)
Which food is richer in minerals?
?
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.

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. Tilsit cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170852/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.