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Cauliflower vs Yam - In-Depth Nutrition Comparison

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What are the main differences between Cauliflower and Yam?

  • Cauliflower is richer in Vitamin C, Vitamin K, Folate, and Vitamin B5, yet Yam is richer in Copper, Potassium, Manganese, Fiber, Vitamin B6, and Vitamin B1.
  • Cauliflower's daily need coverage for Vitamin C is 35% higher.
  • Cauliflower has 7 times more Vitamin K than Yam. Cauliflower has 15.5µg of Vitamin K, while Yam has 2.3µg.

We used Cauliflower, raw and Yam, raw types in this comparison.

Infographic

Cauliflower vs Yam infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +29.4%
Contains more Zinc +12.5%
Contains more Iron +28.6%
Contains more Magnesium +40%
Contains more Phosphorus +25%
Contains more Potassium +172.9%
Contains less Sodium -70%
Contains more Copper +356.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 16% 11% 19% 27% 4% 8% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Contains more Calcium +29.4%
Contains more Zinc +12.5%
Contains more Iron +28.6%
Contains more Magnesium +40%
Contains more Phosphorus +25%
Contains more Potassium +172.9%
Contains less Sodium -70%
Contains more Copper +356.4%

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
:
5
Yam
Contains more Vitamin C +181.9%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B5 +112.4%
Contains more Folate +147.8%
Contains more Vitamin K +573.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +337.5%
Contains more Vitamin B1 +124%
Contains more Vitamin B6 +59.2%
Equal in Vitamin B3 - 0.552
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin C +181.9%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B5 +112.4%
Contains more Folate +147.8%
Contains more Vitamin K +573.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +337.5%
Contains more Vitamin B1 +124%
Contains more Vitamin B6 +59.2%
Equal in Vitamin B3 - 0.552

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cauliflower Yam Opinion
Net carbs 2.97g 23.78g Yam
Protein 1.92g 1.53g Cauliflower
Fats 0.28g 0.17g Cauliflower
Carbs 4.97g 27.88g Yam
Calories 25kcal 118kcal Yam
Starch g g
Fructose 0.97g g Cauliflower
Sugar 1.91g 0.5g Yam
Fiber 2g 4.1g Yam
Calcium 22mg 17mg Cauliflower
Iron 0.42mg 0.54mg Yam
Magnesium 15mg 21mg Yam
Phosphorus 44mg 55mg Yam
Potassium 299mg 816mg Yam
Sodium 30mg 9mg Yam
Zinc 0.27mg 0.24mg Cauliflower
Copper 0.039mg 0.178mg Yam
Vitamin A 0IU 138IU Yam
Vitamin E 0.08mg 0.35mg Yam
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 48.2mg 17.1mg Cauliflower
Vitamin B1 0.05mg 0.112mg Yam
Vitamin B2 0.06mg 0.032mg Cauliflower
Vitamin B3 0.507mg 0.552mg Yam
Vitamin B5 0.667mg 0.314mg Cauliflower
Vitamin B6 0.184mg 0.293mg Yam
Folate 57µg 23µg Cauliflower
Vitamin B12 0µg 0µg
Vitamin K 15.5µg 2.3µg Cauliflower
Tryptophan 0.02mg 0.012mg Cauliflower
Threonine 0.076mg 0.054mg Cauliflower
Isoleucine 0.071mg 0.052mg Cauliflower
Leucine 0.106mg 0.096mg Cauliflower
Lysine 0.217mg 0.059mg Cauliflower
Methionine 0.02mg 0.021mg Yam
Phenylalanine 0.065mg 0.071mg Yam
Valine 0.125mg 0.062mg Cauliflower
Histidine 0.056mg 0.034mg Cauliflower
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.13g 0.037g Yam
Monounsaturated Fat 0.034g 0.006g Cauliflower
Polyunsaturated fat 0.031g 0.076g Yam

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
30
Cauliflower
19
Yam
Mineral Summary Score
13
Cauliflower
25
Yam

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 food.
Protein
12%
Cauliflower
9%
Yam
Carbohydrates
5%
Cauliflower
28%
Yam
Fats
1%
Cauliflower
1%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.41g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.093g)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.