Chicory vs. Yam — In-Depth Nutrition Comparison
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Summary of differences between chicory and yam
- Chicory has more folate, while yam has more vitamin B6, potassium, manganese, copper, and vitamin C.
- Yam covers your daily need for vitamin B6, 14% more than chicory.
- Chicory contains 2 times more folate than yam. While chicory contains 37µg of folate, yam contains only 16µg.
- Chicory has a lower glycemic index. The glycemic index of chicory is 0, while the glycemic index of yam is 51.
These are the specific foods used in this comparison Chicory, witloof, raw and Yam, cooked, boiled, drained, or baked, without salt.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +35.7% |
| Contains less SodiumSodium | -75% |
| Contains more MagnesiumMagnesium | +80% |
| Contains more PotassiumPotassium | +217.5% |
| Contains more IronIron | +116.7% |
| Contains more CopperCopper | +198% |
| Contains more ZincZinc | +25% |
| Contains more PhosphorusPhosphorus | +88.5% |
| Contains more ManganeseManganese | +271% |
| Contains more SeleniumSelenium | +250% |
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.
| Contains more FolateFolate | +131.3% |
| Contains more Vitamin CVitamin C | +332.1% |
| Contains more Vitamin AVitamin A | +500% |
| Contains more Vitamin B1Vitamin B1 | +53.2% |
| Contains more Vitamin B3Vitamin B3 | +245% |
| Contains more Vitamin B5Vitamin B5 | +114.5% |
| Contains more Vitamin B6Vitamin B6 | +442.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +34.8% |
| Contains more ProteinProtein | +65.6% |
| Contains more FatsFats | +40% |
| Contains more CarbsCarbs | +587% |
| Contains more OtherOther | +58.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -17.2% |
| Contains more Mono. FatMonounsaturated fat | +150% |
| Contains more Poly. FatPolyunsaturated fat | +36.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Potassium | 211mg | 670mg | 14% |
| Vitamin B6 | 0.042mg | 0.228mg | 14% |
| Manganese | 0.1mg | 0.371mg | 12% |
| Copper | 0.051mg | 0.152mg | 11% |
| Vitamin C | 2.8mg | 12.1mg | 10% |
| Carbs | 4g | 27.48g | 8% |
| Calories | 17kcal | 116kcal | 5% |
| Folate | 37µg | 16µg | 5% |
| Iron | 0.24mg | 0.52mg | 4% |
| Choline | 16.2mg | 3% | |
| Vitamin B5 | 0.145mg | 0.311mg | 3% |
| Phosphorus | 26mg | 49mg | 3% |
| Vitamin B1 | 0.062mg | 0.095mg | 3% |
| Fiber | 3.1g | 3.9g | 3% |
| Vitamin K | 2.3µg | 2% | |
| Vitamin E | 0.34mg | 2% | |
| Vitamin B3 | 0.16mg | 0.552mg | 2% |
| Magnesium | 10mg | 18mg | 2% |
| Vitamin A | 1µg | 6µg | 1% |
| Selenium | 0.2µg | 0.7µg | 1% |
| Protein | 0.9g | 1.49g | 1% |
| Calcium | 19mg | 14mg | 1% |
| Fats | 0.1g | 0.14g | 0% |
| Net carbs | 0.9g | 23.58g | N/A |
| Sugar | 0.49g | N/A | |
| Zinc | 0.16mg | 0.2mg | 0% |
| Sodium | 2mg | 8mg | 0% |
| Vitamin B2 | 0.027mg | 0.028mg | 0% |
| Saturated fat | 0.024g | 0.029g | 0% |
| Monounsaturated fat | 0.002g | 0.005g | 0% |
| Polyunsaturated fat | 0.044g | 0.06g | 0% |
| Tryptophan | 0.016mg | 0.012mg | 0% |
| Threonine | 0.025mg | 0.052mg | 0% |
| Isoleucine | 0.054mg | 0.05mg | 0% |
| Leucine | 0.039mg | 0.094mg | 0% |
| Lysine | 0.035mg | 0.058mg | 0% |
| Methionine | 0.005mg | 0.02mg | 0% |
| Phenylalanine | 0.022mg | 0.069mg | 0% |
| Valine | 0.041mg | 0.06mg | 0% |
| Histidine | 0.015mg | 0.033mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
6%
14%
Minerals Daily Need Coverage Score
9%
23%
Comparison summary
Which food is richer in minerals?
Yam is relatively richer in minerals
Which food is richer in vitamins?
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Chicory is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Chicory contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Chicory is lower in Saturated fat (difference - 0.005g)
Which food is lower in glycemic index?
Chicory is lower in glycemic index (difference - 51)
Which food is cheaper?
Chicory is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)