Yam vs. Milk — In-Depth Nutrition Comparison
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The main differences between yam and milk
- Yam has more manganese, copper, fiber, potassium, vitamin B6, and vitamin C; however, milk has more vitamin B12, vitamin B2, calcium, and vitamin D.
- Daily need coverage for vitamin B12 for milk is 20% higher.
- Yam has a higher glycemic index than milk.
Food types used in this article are Yam, cooked, boiled, drained, or baked, without salt and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.
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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 | +63.6% |
| Contains more PotassiumPotassium | +346.7% |
| Contains more IronIron | +1633.3% |
| Contains more CopperCopper | +1420% |
| Contains less SodiumSodium | -81.8% |
| Contains more ManganeseManganese | +12266.7% |
| Contains more CalciumCalcium | +792.9% |
| Contains more ZincZinc | +110% |
| Contains more PhosphorusPhosphorus | +93.9% |
| Contains more SeleniumSelenium | +371.4% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +3300% |
| Contains more Vitamin B1Vitamin B1 | +375% |
| Contains more Vitamin B3Vitamin B3 | +493.5% |
| Contains more Vitamin B6Vitamin B6 | +516.2% |
| Contains more Vitamin KVitamin K | +2200% |
| Contains more FolateFolate | +220% |
| Contains more Vitamin AVitamin A | +866.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +560.7% |
| Contains more Vitamin B5Vitamin B5 | +16.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +450.7% |
| Contains more ProteinProtein | +126.2% |
| Contains more FatsFats | +592.9% |
| Contains more WaterWater | +28.2% |
~equal in
Other
~0.75g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95.4% |
| Contains more Poly. FatPolyunsaturated fat | +71.4% |
| Contains more Mono. FatMonounsaturated fat | +5440% |
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 price |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 0µg | 0.47µg | 20% |
| Fiber | 3.9g | 0g | 16% |
| Manganese | 0.371mg | 0.003mg | 16% |
| Copper | 0.152mg | 0.01mg | 16% |
| Vitamin B6 | 0.228mg | 0.037mg | 15% |
| Potassium | 670mg | 150mg | 15% |
| Vitamin C | 12.1mg | 0mg | 13% |
| Vitamin B2 | 0.028mg | 0.185mg | 12% |
| Calcium | 14mg | 125mg | 11% |
| Carbs | 27.48g | 4.99g | 7% |
| Phosphorus | 49mg | 95mg | 7% |
| Vitamin B1 | 0.095mg | 0.02mg | 6% |
| Iron | 0.52mg | 0.03mg | 6% |
| Vitamin A | 6µg | 58µg | 6% |
| Vitamin D | 0IU | 48IU | 6% |
| Vitamin D | 0µg | 1.2µg | 6% |
| Selenium | 0.7µg | 3.3µg | 5% |
| Protein | 1.49g | 3.37g | 4% |
| Calories | 116kcal | 42kcal | 4% |
| Saturated fat | 0.029g | 0.633g | 3% |
| Vitamin B3 | 0.552mg | 0.093mg | 3% |
| Folate | 16µg | 5µg | 3% |
| Sodium | 8mg | 44mg | 2% |
| Vitamin K | 2.3µg | 0.1µg | 2% |
| Vitamin E | 0.34mg | 0.01mg | 2% |
| Cholesterol | 0mg | 5mg | 2% |
| Magnesium | 18mg | 11mg | 2% |
| Zinc | 0.2mg | 0.42mg | 2% |
| Vitamin B5 | 0.311mg | 0.361mg | 1% |
| Fats | 0.14g | 0.97g | 1% |
| Monounsaturated fat | 0.005g | 0.277g | 1% |
| Net carbs | 23.58g | 4.99g | N/A |
| Sugar | 0.49g | 5.2g | N/A |
| Choline | 16.2mg | 17.7mg | 0% |
| Polyunsaturated fat | 0.06g | 0.035g | 0% |
| Tryptophan | 0.012mg | 0.043mg | 0% |
| Threonine | 0.052mg | 0.143mg | 0% |
| Isoleucine | 0.05mg | 0.174mg | 0% |
| Leucine | 0.094mg | 0.319mg | 0% |
| Lysine | 0.058mg | 0.282mg | 0% |
| Methionine | 0.02mg | 0.088mg | 0% |
| Phenylalanine | 0.069mg | 0.174mg | 0% |
| Valine | 0.06mg | 0.22mg | 0% |
| Histidine | 0.033mg | 0.101mg | 0% |
| Omega-3 - ALA | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 0.027g | 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
14%
15%
Minerals Daily Need Coverage Score
23%
14%
Comparison summary
Which food is lower in Cholesterol?
Yam is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 4.71g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 36mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.604g)
Which food is cheaper?
Yam is cheaper (difference - $0.4)
Which food is lower in glycemic index?
Milk is lower in glycemic index (difference - 20)
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.
Which food is richer in vitamins?
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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.