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  6. Yam vs. Whipped cream

Yam vs. Whipped cream — In-Depth Nutrition Comparison

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A recap on the differences between yam and whipped cream

  • Yam has more potassium, vitamin B6, vitamin C, copper, manganese, and fiber; however, whipped cream is higher in vitamin B12 and vitamin A.
  • Whipped cream covers your daily saturated fat needs 69% more than yam.
  • Yam has less saturated fat.

Food varieties used in this article are Yam, raw and Cream, whipped, cream topping, pressurized.

Infographic

Yam vs Whipped cream 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 7.9% 30% 13% 1.9% 3.3% 10% 38% 1% 0.13% 7.6%
Contains more MagnesiumMagnesium +90.9%
Contains more PotassiumPotassium +455.1%
Contains more IronIron +980%
Contains more CopperCopper +1680%
Contains more ManganeseManganese +39600%
Contains more CalciumCalcium +494.1%
Contains more ZincZinc +54.2%
Contains more PhosphorusPhosphorus +61.8%
Contains less SodiumSodium -11.1%
Contains more SeleniumSelenium +100%

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 0% 63% 13% 6% 9.3% 15% 1.3% 18% 9.5% 36% 4.8% 2.3% 9.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +202.7%
Contains more Vitamin B3Vitamin B3 +688.6%
Contains more Vitamin B6Vitamin B6 +614.6%
Contains more Vitamin KVitamin K +21.1%
Contains more FolateFolate +666.7%
Contains more Vitamin AVitamin A +2585.7%
Contains more Vitamin EVitamin E +82.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +103.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B5 ~0.305mg
~equal in Choline ~16.8mg

All nutrients comparison - raw data values

Nutrient Yam Whipped cream DV% diff.
Saturated fat 0.037g 13.831g 63%
Fats 0.17g 22.22g 34%
Cholesterol 0mg 76mg 25%
Vitamin A 7µg 188µg 20%
Potassium 816mg 147mg 20%
Vitamin C 17.1mg 0mg 19%
Copper 0.178mg 0.01mg 19%
Vitamin B6 0.293mg 0.041mg 19%
Manganese 0.397mg 0.001mg 17%
Fiber 4.1g 0g 16%
Monounsaturated fat 0.006g 6.418g 16%
Vitamin B12 0µg 0.29µg 12%
Calcium 17mg 101mg 8%
Calories 118kcal 257kcal 7%
Iron 0.54mg 0.05mg 6%
Vitamin B1 0.112mg 0.037mg 6%
Phosphorus 55mg 89mg 5%
Folate 23µg 3µg 5%
Carbs 27.88g 12.49g 5%
Polyunsaturated fat 0.076g 0.825g 5%
Protein 1.53g 3.2g 3%
Vitamin B2 0.032mg 0.065mg 3%
Vitamin B3 0.552mg 0.07mg 3%
Magnesium 21mg 11mg 2%
Vitamin D 0IU 16IU 2%
Vitamin E 0.35mg 0.64mg 2%
Vitamin D 0µg 0.4µg 2%
Selenium 0.7µg 1.4µg 1%
Zinc 0.24mg 0.37mg 1%
Net carbs 23.78g 12.49g N/A
Sugar 0.5g 8g N/A
Sodium 9mg 8mg 0%
Vitamin B5 0.314mg 0.305mg 0%
Vitamin K 2.3µg 1.9µg 0%
Choline 16.5mg 16.8mg 0%
Tryptophan 0.012mg 0.045mg 0%
Threonine 0.054mg 0.144mg 0%
Isoleucine 0.052mg 0.194mg 0%
Leucine 0.096mg 0.313mg 0%
Lysine 0.059mg 0.254mg 0%
Methionine 0.021mg 0.08mg 0%
Phenylalanine 0.071mg 0.154mg 0%
Valine 0.062mg 0.214mg 0%
Histidine 0.034mg 0.087mg 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
3% 22% 12% 61%
Protein: 3.2 g
Fats: 22.22 g
Carbs: 12.49 g
Water: 61.33 g
Other: 0.76 g
Contains more CarbsCarbs +123.2%
Contains more WaterWater +13.5%
Contains more ProteinProtein +109.2%
Contains more FatsFats +12970.6%
~equal in Other ~0.76g

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
66% 30% 4%
Saturated fat: Sat. Fat 13.831 g
Monounsaturated fat: Mono. Fat 6.418 g
Polyunsaturated fat: Poly. Fat 0.825 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +106866.7%
Contains more Poly. FatPolyunsaturated fat +985.5%

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. Whipped cream - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170860/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.