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Vegetable vs. Yam — In-Depth Nutrition Comparison

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What are the main differences between Vegetable and Yam?

  • Vegetable is richer in Vitamin A RAE, Vitamin K, and Vitamin B2, yet Yam is richer in Potassium, Vitamin B6, Vitamin C, and Copper.
  • Vegetable's daily need coverage for Vitamin A RAE is 23% higher.
  • Vegetable has 10 times more Vitamin K than Yam. Vegetable has 23.5µg of Vitamin K, while Yam has 2.3µg.
  • Yam contains less Sugar.

We used Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Yam, cooked, boiled, drained, or baked, without salt types in this comparison.

Infographic

Vegetable vs Yam 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.
:
4
Yam
Contains more Calcium +78.6%
Contains more Iron +57.7%
Contains more Magnesium +22.2%
Contains more Zinc +145%
Contains more Potassium +296.4%
Contains less Sodium -77.1%
Contains more Copper +83.1%
Contains more Selenium +133.3%
Equal in Phosphorus - 49
Equal in Manganese - 0.371
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Contains more Calcium +78.6%
Contains more Iron +57.7%
Contains more Magnesium +22.2%
Contains more Zinc +145%
Contains more Potassium +296.4%
Contains less Sodium -77.1%
Contains more Copper +83.1%
Contains more Selenium +133.3%
Equal in Phosphorus - 49
Equal in Manganese - 0.371

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.
:
4
Yam
Contains more Vitamin A +3405.7%
Contains more Vitamin E +11.8%
Contains more Vitamin B2 +328.6%
Contains more Vitamin B3 +54.2%
Contains more Folate +18.8%
Contains more Vitamin K +921.7%
Contains more Vitamin C +278.1%
Contains more Vitamin B1 +33.8%
Contains more Vitamin B5 +106%
Contains more Vitamin B6 +208.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
Contains more Vitamin A +3405.7%
Contains more Vitamin E +11.8%
Contains more Vitamin B2 +328.6%
Contains more Vitamin B3 +54.2%
Contains more Folate +18.8%
Contains more Vitamin K +921.7%
Contains more Vitamin C +278.1%
Contains more Vitamin B1 +33.8%
Contains more Vitamin B5 +106%
Contains more Vitamin B6 +208.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Yam
Contains more Protein +91.9%
Contains more Water +18.7%
Contains more Carbs +109.9%
Contains more Other +13.4%
Equal in Fats - 0.14
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more Protein +91.9%
Contains more Water +18.7%
Contains more Carbs +109.9%
Contains more Other +13.4%
Equal in Fats - 0.14

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Yam
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +20%
Equal in Saturated Fat - 0.029
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +20%
Equal in Saturated Fat - 0.029

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Vegetable Yam Opinion
Net carbs 8.69g 23.58g Yam
Protein 2.86g 1.49g Vegetable
Fats 0.15g 0.14g Vegetable
Carbs 13.09g 27.48g Yam
Calories 65kcal 116kcal Yam
Sugar 3.12g 0.49g Yam
Fiber 4.4g 3.9g Vegetable
Calcium 25mg 14mg Vegetable
Iron 0.82mg 0.52mg Vegetable
Magnesium 22mg 18mg Vegetable
Phosphorus 51mg 49mg Vegetable
Potassium 169mg 670mg Yam
Sodium 35mg 8mg Yam
Zinc 0.49mg 0.2mg Vegetable
Copper 0.083mg 0.152mg Yam
Manganese 0.379mg 0.371mg Vegetable
Selenium 0.3µg 0.7µg Yam
Vitamin A 4277IU 122IU Vegetable
Vitamin A RAE 214µg 6µg Vegetable
Vitamin E 0.38mg 0.34mg Vegetable
Vitamin C 3.2mg 12.1mg Yam
Vitamin B1 0.071mg 0.095mg Yam
Vitamin B2 0.12mg 0.028mg Vegetable
Vitamin B3 0.851mg 0.552mg Vegetable
Vitamin B5 0.151mg 0.311mg Yam
Vitamin B6 0.074mg 0.228mg Yam
Folate 19µg 16µg Vegetable
Vitamin K 23.5µg 2.3µg Vegetable
Tryptophan 0.029mg 0.012mg Vegetable
Threonine 0.115mg 0.052mg Vegetable
Isoleucine 0.139mg 0.05mg Vegetable
Leucine 0.19mg 0.094mg Vegetable
Lysine 0.17mg 0.058mg Vegetable
Methionine 0.034mg 0.02mg Vegetable
Phenylalanine 0.12mg 0.069mg Vegetable
Valine 0.149mg 0.06mg Vegetable
Histidine 0.073mg 0.033mg Vegetable
Saturated Fat 0.031g 0.029g Yam
Monounsaturated Fat 0.01g 0.005g Vegetable
Polyunsaturated fat 0.072g 0.06g Vegetable

Which food is preferable for your diet?

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

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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
36%
Vegetable
15%
Yam
Minerals Daily Need Coverage Score
19%
Vegetable
23%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 2.63g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 15)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.3)
Which food is richer in minerals?
Vegetable
Vegetable is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.