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  6. Yam vs. Cauliflower

Yam vs. Cauliflower — In-Depth Nutrition Comparison

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What are the differences between Yam and Cauliflower?

  • Yam is higher in Copper, Potassium, Manganese, and Fiber, yet Cauliflower is higher in Vitamin C, Vitamin K, Folate, Vitamin B5, and Choline.
  • Cauliflower's daily need coverage for Vitamin C is 40% more.
  • Yam has 4 times more Copper than Cauliflower. While Yam has 0.152mg of Copper, Cauliflower has only 0.039mg.

We used Yam, cooked, boiled, drained, or baked, without salt and Cauliflower, raw types in this article.

Infographic

Yam vs Cauliflower 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
8
:
2
Cauliflower
Cauliflower
Contains more Iron +23.8%
Contains more Magnesium +20%
Contains more Phosphorus +11.4%
Contains more Potassium +124.1%
Contains less Sodium -73.3%
Contains more Copper +289.7%
Contains more Manganese +139.4%
Contains more Selenium +16.7%
Contains more Calcium +57.1%
Contains more Zinc +35%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Iron +23.8%
Contains more Magnesium +20%
Contains more Phosphorus +11.4%
Contains more Potassium +124.1%
Contains less Sodium -73.3%
Contains more Copper +289.7%
Contains more Manganese +139.4%
Contains more Selenium +16.7%
Contains more Calcium +57.1%
Contains more Zinc +35%

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
5
:
5
Cauliflower
Cauliflower
Contains more Vitamin A +∞%
Contains more Vitamin E +325%
Contains more Vitamin B1 +90%
Contains more Vitamin B6 +23.9%
Contains more Vitamin C +298.3%
Contains more Vitamin B2 +114.3%
Contains more Vitamin B5 +114.5%
Contains more Folate +256.3%
Contains more Vitamin K +573.9%
Equal in Vitamin B3 - 0.507
Yam
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%
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin A +∞%
Contains more Vitamin E +325%
Contains more Vitamin B1 +90%
Contains more Vitamin B6 +23.9%
Contains more Vitamin C +298.3%
Contains more Vitamin B2 +114.3%
Contains more Vitamin B5 +114.5%
Contains more Folate +256.3%
Contains more Vitamin K +573.9%
Equal in Vitamin B3 - 0.507

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
:
3
Cauliflower
Cauliflower
Contains more Carbs +452.9%
Contains more Protein +28.9%
Contains more Fats +100%
Contains more Water +31.3%
Equal in Other - 0.76
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more Carbs +452.9%
Contains more Protein +28.9%
Contains more Fats +100%
Contains more Water +31.3%
Equal in Other - 0.76

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
2
:
1
Cauliflower
Cauliflower
Contains less Saturated Fat -77.7%
Contains more Polyunsaturated fat +93.5%
Contains more Monounsaturated Fat +580%
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains less Saturated Fat -77.7%
Contains more Polyunsaturated fat +93.5%
Contains more Monounsaturated Fat +580%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam Cauliflower
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 Yam Cauliflower Opinion
Net carbs 23.58g 2.97g Yam
Protein 1.49g 1.92g Cauliflower
Fats 0.14g 0.28g Cauliflower
Carbs 27.48g 4.97g Yam
Calories 116kcal 25kcal Yam
Fructose 0.97g Cauliflower
Sugar 0.49g 1.91g Yam
Fiber 3.9g 2g Yam
Calcium 14mg 22mg Cauliflower
Iron 0.52mg 0.42mg Yam
Magnesium 18mg 15mg Yam
Phosphorus 49mg 44mg Yam
Potassium 670mg 299mg Yam
Sodium 8mg 30mg Yam
Zinc 0.2mg 0.27mg Cauliflower
Copper 0.152mg 0.039mg Yam
Manganese 0.371mg 0.155mg Yam
Selenium 0.7µg 0.6µg Yam
Vitamin A 122IU 0IU Yam
Vitamin A RAE 6µg 0µg Yam
Vitamin E 0.34mg 0.08mg Yam
Vitamin C 12.1mg 48.2mg Cauliflower
Vitamin B1 0.095mg 0.05mg Yam
Vitamin B2 0.028mg 0.06mg Cauliflower
Vitamin B3 0.552mg 0.507mg Yam
Vitamin B5 0.311mg 0.667mg Cauliflower
Vitamin B6 0.228mg 0.184mg Yam
Folate 16µg 57µg Cauliflower
Vitamin K 2.3µg 15.5µg Cauliflower
Tryptophan 0.012mg 0.02mg Cauliflower
Threonine 0.052mg 0.076mg Cauliflower
Isoleucine 0.05mg 0.071mg Cauliflower
Leucine 0.094mg 0.106mg Cauliflower
Lysine 0.058mg 0.217mg Cauliflower
Methionine 0.02mg 0.02mg
Phenylalanine 0.069mg 0.065mg Yam
Valine 0.06mg 0.125mg Cauliflower
Histidine 0.033mg 0.056mg Cauliflower
Saturated Fat 0.029g 0.13g Yam
Monounsaturated Fat 0.005g 0.034g Cauliflower
Polyunsaturated fat 0.06g 0.031g Yam
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Cauliflower
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
15%
Yam
30%
Cauliflower
Minerals Daily Need Coverage Score
23%
Yam
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.42g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.101g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 51)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.2)
Which food is richer in minerals?
Yam
Yam 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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.