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  6. Coleslaw vs. Yam

Coleslaw vs. Yam — In-Depth Nutrition Comparison

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How are coleslaw and yam different?

  • Coleslaw is richer in vitamin K, while yam is higher in potassium, copper, vitamin B6, manganese, fiber, and vitamin B1.
  • Coleslaw covers your daily need for vitamin K, 57% more than yam.
  • Coleslaw contains 43 times more saturated fat than yam. Coleslaw contains 1.599g of saturated fat, while yam contains 0.037g.
  • Yam has a higher glycemic index (51) than coleslaw (39).

Fast foods, coleslaw and Yam, raw types were used in this article.

Infographic

Coleslaw 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 5.7% 9% 11% 8.3% 5% 3.8% 8.6% 26% 13% 0%
Yam
Yam
9
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 +76.5%
Contains more MagnesiumMagnesium +162.5%
Contains more PotassiumPotassium +532.6%
Contains more IronIron +145.5%
Contains more CopperCopper +1086.7%
Contains more ZincZinc +71.4%
Contains more PhosphorusPhosphorus +175%
Contains less SodiumSodium -95.6%
Contains more ManganeseManganese +289.2%

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 49% 9.3% 11% 0% 6.5% 4.6% 3.9% 15% 26% 1.3% 177% 0% 0%
Yam
Yam
8
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 AVitamin A +300%
Contains more Vitamin EVitamin E +54.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2982.6%
Contains more Vitamin CVitamin C +17.1%
Contains more Vitamin B1Vitamin B1 +330.8%
Contains more Vitamin B2Vitamin B2 +60%
Contains more Vitamin B3Vitamin B3 +168%
Contains more Vitamin B5Vitamin B5 +27.6%
Contains more Vitamin B6Vitamin B6 +161.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Coleslaw Yam DV% diff.
Vitamin K 70.9µg 2.3µg 57%
Polyunsaturated fat 5.348g 0.076g 35%
Potassium 129mg 816mg 20%
Copper 0.015mg 0.178mg 18%
Fats 9.91g 0.17g 15%
Vitamin B6 0.112mg 0.293mg 14%
Manganese 0.102mg 0.397mg 13%
Fiber 1.9g 4.1g 9%
Sodium 203mg 9mg 8%
Saturated fat 1.599g 0.037g 7%
Vitamin B1 0.026mg 0.112mg 7%
Monounsaturated fat 2.671g 0.006g 7%
Folate 23µg 6%
Phosphorus 20mg 55mg 5%
Carbs 14.89g 27.88g 4%
Iron 0.22mg 0.54mg 4%
Vitamin C 14.6mg 17.1mg 3%
Choline 16.5mg 3%
Magnesium 8mg 21mg 3%
Calories 153kcal 118kcal 2%
Vitamin A 28µg 7µg 2%
Fructose 1.44g 2%
Vitamin B3 0.206mg 0.552mg 2%
Protein 0.95g 1.53g 1%
Vitamin B2 0.02mg 0.032mg 1%
Vitamin B5 0.246mg 0.314mg 1%
Cholesterol 4mg 0mg 1%
Selenium 0.7µg 1%
Vitamin E 0.54mg 0.35mg 1%
Calcium 30mg 17mg 1%
Zinc 0.14mg 0.24mg 1%
Net carbs 12.99g 23.78g N/A
Sugar 12.19g 0.5g N/A
Vitamin B12 0.01µg 0µg 0%
Trans fat 0.037g 0g N/A
Tryptophan 0.012mg 0%
Threonine 0.054mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.059mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.071mg 0%
Valine 0.062mg 0%
Histidine 0.034mg 0%
Omega-3 - EPA 0.006g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.279g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.006g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 4.979g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 15% 73%
Protein: 0.95 g
Fats: 9.91 g
Carbs: 14.89 g
Water: 73.42 g
Other: 0.83 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 FatsFats +5729.4%
Contains more ProteinProtein +61.1%
Contains more CarbsCarbs +87.2%
~equal in Water ~69.6g
~equal in Other ~0.82g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 28% 56%
Saturated fat: Sat. Fat 1.599 g
Monounsaturated fat: Mono. Fat 2.671 g
Polyunsaturated fat: Poly. Fat 5.348 g
Yam
Yam
1
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 +44416.7%
Contains more Poly. FatPolyunsaturated fat +6936.8%
Contains less Sat. FatSaturated fat -97.7%

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. Coleslaw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170300/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.