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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cucumber
Cucumber
1
:
7
Yam
Yam
Contains less Sodium -77.8%
Contains more Iron +92.9%
Contains more Magnesium +61.5%
Contains more Phosphorus +129.2%
Contains more Potassium +455.1%
Contains more Zinc +20%
Contains more Copper +334.1%
Equal in Calcium - 17
Cucumber
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 10% 11% 13% 1% 6% 14%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Contains less Sodium -77.8%
Contains more Iron +92.9%
Contains more Magnesium +61.5%
Contains more Phosphorus +129.2%
Contains more Potassium +455.1%
Contains more Zinc +20%
Contains more Copper +334.1%
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
Cucumber
Cucumber
2
:
8
Yam
Yam
Contains more Vitamin K +613%
Contains more Vitamin A +31.4%
Contains more Vitamin E +1066.7%
Contains more Vitamin C +510.7%
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
Cucumber
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%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin K +613%
Contains more Vitamin A +31.4%
Contains more Vitamin E +1066.7%
Contains more Vitamin C +510.7%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cucumber
Cucumber
1
:
4
Yam
Yam
Contains more Water +36.8%
Contains more Protein +135.4%
Contains more Fats +54.5%
Contains more Carbs +668%
Contains more Other +115.8%
Cucumber
4% 95%
Protein: 0.65 g
Fats: 0.11 g
Carbs: 3.63 g
Water: 95.23 g
Other: 0.38 g
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more Water +36.8%
Contains more Protein +135.4%
Contains more Fats +54.5%
Contains more Carbs +668%
Contains more Other +115.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cucumber
Cucumber
0
:
2
Yam
Yam
Contains more Monounsaturated Fat +20%
Contains more Polyunsaturated fat +137.5%
Equal in Saturated Fat - 0.037
Cucumber
50% 7% 43%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.032 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +20%
Contains more Polyunsaturated fat +137.5%
Equal in Saturated Fat - 0.037

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

All nutrients comparison - raw data values

Nutrient Cucumber Yam Opinion
Net carbs 3.13g 23.78g Yam
Protein 0.65g 1.53g Yam
Fats 0.11g 0.17g Yam
Carbs 3.63g 27.88g Yam
Calories 15kcal 118kcal Yam
Starch 0.83g Cucumber
Fructose 0.87g Cucumber
Sugar 1.67g 0.5g Yam
Fiber 0.5g 4.1g Yam
Calcium 16mg 17mg Yam
Iron 0.28mg 0.54mg Yam
Magnesium 13mg 21mg Yam
Phosphorus 24mg 55mg Yam
Potassium 147mg 816mg Yam
Sodium 2mg 9mg Cucumber
Zinc 0.2mg 0.24mg Yam
Copper 0.041mg 0.178mg Yam
Vitamin A 105IU 138IU Yam
Vitamin A RAE 5µg 7µg Yam
Vitamin E 0.03mg 0.35mg Yam
Vitamin C 2.8mg 17.1mg Yam
Vitamin B1 0.027mg 0.112mg Yam
Vitamin B2 0.033mg 0.032mg Cucumber
Vitamin B3 0.098mg 0.552mg Yam
Vitamin B5 0.259mg 0.314mg Yam
Vitamin B6 0.04mg 0.293mg Yam
Folate 7µg 23µg Yam
Vitamin K 16.4µg 2.3µg Cucumber
Tryptophan 0.005mg 0.012mg Yam
Threonine 0.019mg 0.054mg Yam
Isoleucine 0.021mg 0.052mg Yam
Leucine 0.029mg 0.096mg Yam
Lysine 0.029mg 0.059mg Yam
Methionine 0.006mg 0.021mg Yam
Phenylalanine 0.019mg 0.071mg Yam
Valine 0.022mg 0.062mg Yam
Histidine 0.01mg 0.034mg Yam
Saturated Fat 0.037g 0.037g
Monounsaturated Fat 0.005g 0.006g Yam
Polyunsaturated fat 0.032g 0.076g 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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
9%
Cucumber
19%
Yam
Minerals Daily Need Coverage Score
8%
Cucumber
25%
Yam

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)

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.