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Vegetable vs Yam - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Yam
Yam contains less Sugars (difference - 2.62g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 26mg)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 8)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.3)
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.006g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Vegetable Yam
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Vegetable Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
36
Vegetable
16
Yam
Mineral Summary Score
12
Vegetable
19
Yam

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Yam
Contains more Iron +51.9%
Contains more Calcium +47.1%
Contains more Zinc +104.2%
Contains more Potassium +382.8%
Contains more Copper +114.5%
Contains less Sodium -74.3%
Equal in Magnesium - 21
Equal in Phosphorus - 55
Contains more Iron +51.9%
Contains more Calcium +47.1%
Contains more Zinc +104.2%
Contains more Potassium +382.8%
Contains more Copper +114.5%
Contains less Sodium -74.3%
Equal in Magnesium - 21
Equal in Phosphorus - 55

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Yam
Contains more Vitamin A +2999.3%
Contains more Vitamin B2 +275%
Contains more Vitamin B3 +54.2%
Contains more Vitamin K +921.7%
Contains more Vitamin C +434.4%
Contains more Vitamin B1 +57.7%
Contains more Vitamin B5 +107.9%
Contains more Vitamin B6 +295.9%
Equal in Vitamin E - 0.35
Contains more Vitamin A +2999.3%
Contains more Vitamin B2 +275%
Contains more Vitamin B3 +54.2%
Contains more Vitamin K +921.7%
Contains more Vitamin C +434.4%
Contains more Vitamin B1 +57.7%
Contains more Vitamin B5 +107.9%
Contains more Vitamin B6 +295.9%
Equal in Vitamin E - 0.35

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
17%
Vegetable
9%
Yam
Carbohydrates
13%
Vegetable
28%
Yam
Fats
1%
Vegetable
1%
Yam

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Vegetable Yam Opinion
Calories 65 118 Yam
Protein 2.86 1.53 Vegetable
Fats 0.15 0.17 Yam
Vitamin C 3.2 17.1 Yam
Carbs 13.09 27.88 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.82 0.54 Vegetable
Calcium 25 17 Vegetable
Potassium 169 816 Yam
Magnesium 22 21 Vegetable
Sugars 3.12 0.5 Vegetable
Fiber 4.4 4.1 Vegetable
Copper 0.083 0.178 Yam
Zinc 0.49 0.24 Vegetable
Starch
Phosphorus 51 55 Yam
Sodium 35 9 Yam
Vitamin A 4277 138 Vegetable
Vitamin E 0.38 0.35 Vegetable
Vitamin D 0 0
Vitamin B1 0.071 0.112 Yam
Vitamin B2 0.12 0.032 Vegetable
Vitamin B3 0.851 0.552 Vegetable
Vitamin B5 0.151 0.314 Yam
Vitamin B6 0.074 0.293 Yam
Vitamin B12 0 0
Vitamin K 23.5 2.3 Vegetable
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.031 0.037 Vegetable
Monounsaturated Fat 0.01 0.006 Vegetable
Polyunsaturated fat 0.072 0.076 Yam
Tryptophan 0.029 0.012 Vegetable
Threonine 0.115 0.054 Vegetable
Isoleucine 0.139 0.052 Vegetable
Leucine 0.19 0.096 Vegetable
Lysine 0.17 0.059 Vegetable
Methionine 0.034 0.021 Vegetable
Phenylalanine 0.12 0.071 Vegetable
Valine 0.149 0.062 Vegetable
Histidine 0.073 0.034 Vegetable
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.