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Cucumber vs Yam - In-Depth Nutrition Comparison

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What are the main differences between Cucumber and Yam?

  • Cucumber is richer in Vitamin K, yet Yam is richer in Potassium, Vitamin B6, Vitamin C, Copper, Fiber, Manganese, and Vitamin B1.
  • Yam's daily need coverage for Potassium is 20% higher.
  • Cucumber has 7 times more Vitamin K than Yam. Cucumber has 16.4µg of Vitamin K, while Yam has 2.3µg.

We used Cucumber, with peel, raw and Yam, raw types in this comparison.

Infographic

Cucumber vs Yam infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Yam
Contains less Sodium -77.8%
Contains more Iron +92.9%
Contains more Potassium +455.1%
Contains more Magnesium +61.5%
Contains more Copper +334.1%
Contains more Zinc +20%
Contains more Phosphorus +129.2%
Equal in Calcium - 17
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 13% 10% 14% 6% 11% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Contains less Sodium -77.8%
Contains more Iron +92.9%
Contains more Potassium +455.1%
Contains more Magnesium +61.5%
Contains more Copper +334.1%
Contains more Zinc +20%
Contains more Phosphorus +129.2%
Equal in Calcium - 17

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
Yam
Contains more Vitamin K +613%
Contains more Vitamin C +510.7%
Contains more Vitamin A +31.4%
Contains more Vitamin E +1066.7%
Contains more Vitamin B1 +314.8%
Contains more Vitamin B3 +463.3%
Contains more Vitamin B5 +21.2%
Contains more Vitamin B6 +632.5%
Contains more Folate +228.6%
Equal in Vitamin B2 - 0.032
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 7% 1% 0% 7% 8% 2% 16% 10% 0% 41% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 9% 7% 0% 28% 8% 11% 19% 68% 0% 6% 18%
Contains more Vitamin K +613%
Contains more Vitamin C +510.7%
Contains more Vitamin A +31.4%
Contains more Vitamin E +1066.7%
Contains more Vitamin B1 +314.8%
Contains more Vitamin B3 +463.3%
Contains more Vitamin B5 +21.2%
Contains more Vitamin B6 +632.5%
Contains more Folate +228.6%
Equal in Vitamin B2 - 0.032

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
9
Cucumber
19
Yam
Mineral Summary Score
8
Cucumber
25
Yam

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
4%
Cucumber
9%
Yam
Carbohydrates
4%
Cucumber
28%
Yam
Fats
1%
Cucumber
1%
Yam

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cucumber Yam
Lower in Sugar 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
Lower in Saturated Fat Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cucumber Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.17g)
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 - 7mg)
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)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.037 g)

All nutrients comparison - raw data values

Nutrient Cucumber Yam Opinion
Calories 15 118 Yam
Protein 0.65 1.53 Yam
Fats 0.11 0.17 Yam
Vitamin C 2.8 17.1 Yam
Carbs 3.63 27.88 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.28 0.54 Yam
Calcium 16 17 Yam
Potassium 147 816 Yam
Magnesium 13 21 Yam
Sugar 1.67 0.5 Yam
Fiber 0.5 4.1 Yam
Copper 0.041 0.178 Yam
Zinc 0.2 0.24 Yam
Starch 0.83 Cucumber
Phosphorus 24 55 Yam
Sodium 2 9 Cucumber
Vitamin A 105 138 Yam
Vitamin E 0.03 0.35 Yam
Vitamin D 0 0
Vitamin B1 0.027 0.112 Yam
Vitamin B2 0.033 0.032 Cucumber
Vitamin B3 0.098 0.552 Yam
Vitamin B5 0.259 0.314 Yam
Vitamin B6 0.04 0.293 Yam
Vitamin B12 0 0
Vitamin K 16.4 2.3 Cucumber
Folate 7 23 Yam
Trans Fat 0 0
Saturated Fat 0.037 0.037
Monounsaturated Fat 0.005 0.006 Yam
Polyunsaturated fat 0.032 0.076 Yam
Tryptophan 0.005 0.012 Yam
Threonine 0.019 0.054 Yam
Isoleucine 0.021 0.052 Yam
Leucine 0.029 0.096 Yam
Lysine 0.029 0.059 Yam
Methionine 0.006 0.021 Yam
Phenylalanine 0.019 0.071 Yam
Valine 0.022 0.062 Yam
Histidine 0.01 0.034 Yam
Fructose 0.87 Cucumber

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/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.