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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Yam
Yam
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more CalciumCalcium +29.4%
Contains more ZincZinc +12.5%
Contains more MagnesiumMagnesium +40%
Contains more PotassiumPotassium +172.9%
Contains more IronIron +28.6%
Contains more CopperCopper +356.4%
Contains more PhosphorusPhosphorus +25%
Contains less SodiumSodium -70%
Contains more ManganeseManganese +156.1%
Contains more SeleniumSelenium +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Yam
Yam
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin CVitamin C +181.9%
Contains more Vitamin B2Vitamin B2 +87.5%
Contains more Vitamin B5Vitamin B5 +112.4%
Contains more Vitamin KVitamin K +573.9%
Contains more FolateFolate +147.8%
Contains more CholineCholine +168.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +337.5%
Contains more Vitamin B1Vitamin B1 +124%
Contains more Vitamin B6Vitamin B6 +59.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.552mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Yam DV% diff.
Vitamin C 48.2mg 17.1mg 35%
Potassium 299mg 816mg 15%
Copper 0.039mg 0.178mg 15%
Vitamin K 15.5µg 2.3µg 11%
Manganese 0.155mg 0.397mg 11%
Folate 57µg 23µg 9%
Carbs 4.97g 27.88g 8%
Vitamin B6 0.184mg 0.293mg 8%
Fiber 2g 4.1g 8%
Vitamin B5 0.667mg 0.314mg 7%
Calories 25kcal 118kcal 5%
Choline 44.3mg 16.5mg 5%
Vitamin B1 0.05mg 0.112mg 5%
Vitamin E 0.08mg 0.35mg 2%
Vitamin B2 0.06mg 0.032mg 2%
Iron 0.42mg 0.54mg 2%
Phosphorus 44mg 55mg 2%
Sodium 30mg 9mg 1%
Fructose 0.97g 1%
Protein 1.92g 1.53g 1%
Calcium 22mg 17mg 1%
Magnesium 15mg 21mg 1%
Vitamin A 0µg 7µg 1%
Fats 0.28g 0.17g 0%
Net carbs 2.97g 23.78g N/A
Sugar 1.91g 0.5g N/A
Zinc 0.27mg 0.24mg 0%
Selenium 0.6µg 0.7µg 0%
Vitamin B3 0.507mg 0.552mg 0%
Saturated fat 0.13g 0.037g 0%
Monounsaturated fat 0.034g 0.006g 0%
Polyunsaturated fat 0.031g 0.076g 0%
Tryptophan 0.02mg 0.012mg 0%
Threonine 0.076mg 0.054mg 0%
Isoleucine 0.071mg 0.052mg 0%
Leucine 0.106mg 0.096mg 0%
Lysine 0.217mg 0.059mg 0%
Methionine 0.02mg 0.021mg 0%
Phenylalanine 0.065mg 0.071mg 0%
Valine 0.125mg 0.062mg 0%
Histidine 0.056mg 0.034mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Yam
Yam
2
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +466.7%
Contains less Sat. FatSaturated fat -71.5%
Contains more Poly. FatPolyunsaturated fat +145.2%

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.