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  6. Cucumber vs. Yam

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.
  • Cucumber has a lower glycemic index than yam.

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

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 4.8% 13% 11% 14% 5.5% 10% 0.26% 10% 1.6%
Yam
Yam
8
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 less SodiumSodium -77.8%
Contains more MagnesiumMagnesium +61.5%
Contains more PotassiumPotassium +455.1%
Contains more IronIron +92.9%
Contains more CopperCopper +334.1%
Contains more ZincZinc +20%
Contains more PhosphorusPhosphorus +129.2%
Contains more ManganeseManganese +402.5%
Contains more SeleniumSelenium +133.3%
~equal in Calcium ~17mg

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 9.3% 1.7% 0.6% 0% 6.8% 7.6% 1.8% 16% 9.2% 0% 41% 5.3% 3.3%
Yam
Yam
9
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 KVitamin K +613%
Contains more Vitamin CVitamin C +510.7%
Contains more Vitamin AVitamin A +40%
Contains more Vitamin EVitamin E +1066.7%
Contains more Vitamin B1Vitamin B1 +314.8%
Contains more Vitamin B3Vitamin B3 +463.3%
Contains more Vitamin B5Vitamin B5 +21.2%
Contains more Vitamin B6Vitamin B6 +632.5%
Contains more FolateFolate +228.6%
Contains more CholineCholine +175%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.032mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cucumber Yam DV% diff.
Potassium 147mg 816mg 20%
Vitamin B6 0.04mg 0.293mg 19%
Vitamin C 2.8mg 17.1mg 16%
Copper 0.041mg 0.178mg 15%
Fiber 0.5g 4.1g 14%
Manganese 0.079mg 0.397mg 14%
Vitamin K 16.4µg 2.3µg 12%
Carbs 3.63g 27.88g 8%
Vitamin B1 0.027mg 0.112mg 7%
Calories 15kcal 118kcal 5%
Folate 7µg 23µg 4%
Phosphorus 24mg 55mg 4%
Iron 0.28mg 0.54mg 3%
Vitamin B3 0.098mg 0.552mg 3%
Protein 0.65g 1.53g 2%
Choline 6mg 16.5mg 2%
Vitamin E 0.03mg 0.35mg 2%
Magnesium 13mg 21mg 2%
Fructose 0.87g 1%
Vitamin B5 0.259mg 0.314mg 1%
Selenium 0.3µg 0.7µg 1%
Fats 0.11g 0.17g 0%
Net carbs 3.13g 23.78g N/A
Calcium 16mg 17mg 0%
Sugar 1.67g 0.5g N/A
Zinc 0.2mg 0.24mg 0%
Starch 0.83g 0%
Sodium 2mg 9mg 0%
Vitamin A 5µg 7µg 0%
Vitamin B2 0.033mg 0.032mg 0%
Saturated fat 0.037g 0.037g 0%
Monounsaturated fat 0.005g 0.006g 0%
Polyunsaturated fat 0.032g 0.076g 0%
Tryptophan 0.005mg 0.012mg 0%
Threonine 0.019mg 0.054mg 0%
Isoleucine 0.021mg 0.052mg 0%
Leucine 0.029mg 0.096mg 0%
Lysine 0.029mg 0.059mg 0%
Methionine 0.006mg 0.021mg 0%
Phenylalanine 0.019mg 0.071mg 0%
Valine 0.022mg 0.062mg 0%
Histidine 0.01mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 95%
Protein: 0.65 g
Fats: 0.11 g
Carbs: 3.63 g
Water: 95.23 g
Other: 0.38 g
Yam
Yam
4
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more WaterWater +36.8%
Contains more ProteinProtein +135.4%
Contains more FatsFats +54.5%
Contains more CarbsCarbs +668%
Contains more OtherOther +115.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 7% 43%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.032 g
Yam
Yam
2
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 +20%
Contains more Poly. FatPolyunsaturated fat +137.5%
~equal in Saturated fat ~0.037g

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/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.