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  6. Chicory vs. Yam

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.

Infographic

Chicory 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 7.1% 5.7% 19% 9% 17% 4.4% 11% 0.26% 13% 1.1%
Yam
Yam
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 9.3% 0% 0.33% 0% 16% 6.2% 3% 8.7% 9.7% 0% 0% 28%
Yam
Yam
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 40% 0% 2% 6.8% 24% 6.5% 10% 19% 53% 0% 5.8% 12%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.028mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chicory Yam 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%
Fiber 3.1g 3.9g 3%
Phosphorus 26mg 49mg 3%
Vitamin B1 0.062mg 0.095mg 3%
Vitamin B5 0.145mg 0.311mg 3%
Choline 16.2mg 3%
Magnesium 10mg 18mg 2%
Vitamin E 0.34mg 2%
Vitamin B3 0.16mg 0.552mg 2%
Vitamin K 2.3µg 2%
Protein 0.9g 1.49g 1%
Calcium 19mg 14mg 1%
Vitamin A 1µg 6µg 1%
Selenium 0.2µg 0.7µg 1%
Protein per 100 calories 5.3g 1.3g N/A
Calories per 10 g protein 189kcal 779kcal N/A
Weight per 100 calories 588g 86g N/A
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 95%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 4 g
Water: 94.52 g
Other: 0.48 g
Yam
Yam
4
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
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
34% 3% 63%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.044 g
Yam
Yam
2
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains less Sat. FatSaturated fat -17.2%
Contains more Mono. FatMonounsaturated fat +150%
Contains more Poly. FatPolyunsaturated fat +36.4%

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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. Chicory - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170404/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.