Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Cucumber vs. Yam — In-Depth Nutrition Comparison

Compare

What are the differences between Cucumber and Yam?

  • Cucumber is higher in Vitamin K, yet Yam is higher in Potassium, Vitamin B6, Fiber, Manganese, Copper, Vitamin C, and Vitamin B1.
  • Yam's daily need coverage for Potassium is 15% more.
  • Cucumber has 7 times more Vitamin K than Yam. While Cucumber has 16.4µg of Vitamin K, Yam has only 2.3µg.

We used Cucumber, with peel, raw and Yam, cooked, boiled, drained, or baked, without salt types in this article.

Infographic

Cucumber 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.
:
7
Yam
Contains more Calcium +14.3%
Contains less Sodium -75%
Contains more Iron +85.7%
Contains more Magnesium +38.5%
Contains more Phosphorus +104.2%
Contains more Potassium +355.8%
Contains more Copper +270.7%
Contains more Manganese +369.6%
Contains more Selenium +133.3%
Equal in Zinc - 0.2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 10% 11% 13% 1% 6% 14% 11% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Contains more Calcium +14.3%
Contains less Sodium -75%
Contains more Iron +85.7%
Contains more Magnesium +38.5%
Contains more Phosphorus +104.2%
Contains more Potassium +355.8%
Contains more Copper +270.7%
Contains more Manganese +369.6%
Contains more Selenium +133.3%
Equal in Zinc - 0.2

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.
:
8
Yam
Contains more Vitamin B2 +17.9%
Contains more Vitamin K +613%
Contains more Vitamin A +16.2%
Contains more Vitamin E +1033.3%
Contains more Vitamin C +332.1%
Contains more Vitamin B1 +251.9%
Contains more Vitamin B3 +463.3%
Contains more Vitamin B5 +20.1%
Contains more Vitamin B6 +470%
Contains more Folate +128.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 1% 0% 10% 7% 8% 2% 16% 10% 6% 0% 41%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
Contains more Vitamin B2 +17.9%
Contains more Vitamin K +613%
Contains more Vitamin A +16.2%
Contains more Vitamin E +1033.3%
Contains more Vitamin C +332.1%
Contains more Vitamin B1 +251.9%
Contains more Vitamin B3 +463.3%
Contains more Vitamin B5 +20.1%
Contains more Vitamin B6 +470%
Contains more Folate +128.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
4
Yam
Contains more Water +35.8%
Contains more Protein +129.2%
Contains more Fats +27.3%
Contains more Carbs +657%
Contains more Other +100%
4% 95%
Protein: 0.65 g
Fats: 0.11 g
Carbs: 3.63 g
Water: 95.23 g
Other: 0.38 g
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more Water +35.8%
Contains more Protein +129.2%
Contains more Fats +27.3%
Contains more Carbs +657%
Contains more Other +100%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Yam
Contains less Saturated Fat -21.6%
Contains more Polyunsaturated fat +87.5%
Equal in Monounsaturated Fat - 0.005
50% 7% 43%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.032 g
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Contains less Saturated Fat -21.6%
Contains more Polyunsaturated fat +87.5%
Equal in Monounsaturated Fat - 0.005

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cucumber Yam
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cucumber Yam Opinion
Net carbs 3.13g 23.58g Yam
Protein 0.65g 1.49g Yam
Fats 0.11g 0.14g Yam
Carbs 3.63g 27.48g Yam
Calories 15kcal 116kcal Yam
Starch 0.83g Cucumber
Fructose 0.87g Cucumber
Sugar 1.67g 0.49g Yam
Fiber 0.5g 3.9g Yam
Calcium 16mg 14mg Cucumber
Iron 0.28mg 0.52mg Yam
Magnesium 13mg 18mg Yam
Phosphorus 24mg 49mg Yam
Potassium 147mg 670mg Yam
Sodium 2mg 8mg Cucumber
Zinc 0.2mg 0.2mg
Copper 0.041mg 0.152mg Yam
Manganese 0.079mg 0.371mg Yam
Selenium 0.3µg 0.7µg Yam
Vitamin A 105IU 122IU Yam
Vitamin A RAE 5µg 6µg Yam
Vitamin E 0.03mg 0.34mg Yam
Vitamin C 2.8mg 12.1mg Yam
Vitamin B1 0.027mg 0.095mg Yam
Vitamin B2 0.033mg 0.028mg Cucumber
Vitamin B3 0.098mg 0.552mg Yam
Vitamin B5 0.259mg 0.311mg Yam
Vitamin B6 0.04mg 0.228mg Yam
Folate 7µg 16µg Yam
Vitamin K 16.4µg 2.3µg Cucumber
Tryptophan 0.005mg 0.012mg Yam
Threonine 0.019mg 0.052mg Yam
Isoleucine 0.021mg 0.05mg Yam
Leucine 0.029mg 0.094mg Yam
Lysine 0.029mg 0.058mg Yam
Methionine 0.006mg 0.02mg Yam
Phenylalanine 0.019mg 0.069mg Yam
Valine 0.022mg 0.06mg Yam
Histidine 0.01mg 0.033mg Yam
Saturated Fat 0.037g 0.029g Yam
Monounsaturated Fat 0.005g 0.005g
Polyunsaturated fat 0.032g 0.06g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cucumber Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
9%
Cucumber
15%
Yam
Minerals Daily Need Coverage Score
8%
Cucumber
23%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.18g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.008g)
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 is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food contains less Sodium?
Cucumber
Cucumber contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Cucumber
Cucumber is lower in glycemic index (difference - 30)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cucumber - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168409/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.