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  6. Cauliflower vs. Yam

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
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.
Cauliflower
Cauliflower
2
:
8
Yam
Yam
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%
Contains more Manganese +156.1%
Contains more Selenium +16.7%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
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%
Contains more Manganese +156.1%
Contains more Selenium +16.7%

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.
Cauliflower
Cauliflower
5
:
5
Yam
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
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%
Yam
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cauliflower
Cauliflower
3
:
2
Yam
Yam
Contains more Protein +25.5%
Contains more Fats +64.7%
Contains more Water +32.3%
Contains more Carbs +461%
Equal in Other - 0.82
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more Protein +25.5%
Contains more Fats +64.7%
Contains more Water +32.3%
Contains more Carbs +461%
Equal in Other - 0.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cauliflower
Cauliflower
1
:
2
Yam
Yam
Contains more Monounsaturated Fat +466.7%
Contains less Saturated Fat -71.5%
Contains more Polyunsaturated fat +145.2%
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +466.7%
Contains less Saturated Fat -71.5%
Contains more Polyunsaturated fat +145.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Rich in minerals ok
Lower in Cholesterol 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
Fructose 0.97g 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
Manganese 0.155mg 0.397mg Yam
Selenium 0.6µg 0.7µg Yam
Vitamin A 0IU 138IU Yam
Vitamin A RAE 0µg 7µg Yam
Vitamin E 0.08mg 0.35mg Yam
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 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
Saturated Fat 0.13g 0.037g Yam
Monounsaturated Fat 0.034g 0.006g Cauliflower
Polyunsaturated fat 0.031g 0.076g 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
Cauliflower Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
30%
Cauliflower
19%
Yam
Minerals Daily Need Coverage Score
13%
Cauliflower
26%
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 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. 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.