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Eggplant vs. Yam — In-Depth Nutrition Comparison

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Differences between Eggplant and Yam

  • Eggplant contains less Potassium, Vitamin B6, Vitamin C, Copper, and Manganese than Yam.
  • Yam's daily need coverage for Potassium is 13% higher.
  • Yam contains 7 times less Sugar than Eggplant. Eggplant contains 3.53g of Sugar, while Yam contains 0.49g.

The food types used in this comparison are Eggplant, raw and Yam, cooked, boiled, drained, or baked, without salt.

Infographic

Eggplant 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.
:
9
Yam
Contains less Sodium -75%
Contains more Calcium +55.6%
Contains more Iron +126.1%
Contains more Magnesium +28.6%
Contains more Phosphorus +104.2%
Contains more Potassium +192.6%
Contains more Zinc +25%
Contains more Copper +87.7%
Contains more Manganese +59.9%
Contains more Selenium +133.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 10% 11% 21% 1% 5% 27% 31% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Contains less Sodium -75%
Contains more Calcium +55.6%
Contains more Iron +126.1%
Contains more Magnesium +28.6%
Contains more Phosphorus +104.2%
Contains more Potassium +192.6%
Contains more Zinc +25%
Contains more Copper +87.7%
Contains more Manganese +59.9%
Contains more Selenium +133.3%

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.
:
6
Yam
Contains more Vitamin B2 +32.1%
Contains more Vitamin B3 +17.6%
Contains more Folate +37.5%
Contains more Vitamin K +52.2%
Contains more Vitamin A +430.4%
Contains more Vitamin E +13.3%
Contains more Vitamin C +450%
Contains more Vitamin B1 +143.6%
Contains more Vitamin B5 +10.7%
Contains more Vitamin B6 +171.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 6% 0% 8% 10% 9% 13% 17% 20% 17% 0% 9%
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 +32.1%
Contains more Vitamin B3 +17.6%
Contains more Folate +37.5%
Contains more Vitamin K +52.2%
Contains more Vitamin A +430.4%
Contains more Vitamin E +13.3%
Contains more Vitamin C +450%
Contains more Vitamin B1 +143.6%
Contains more Vitamin B5 +10.7%
Contains more Vitamin B6 +171.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Yam
Contains more Fats +28.6%
Contains more Water +31.6%
Contains more Protein +52%
Contains more Carbs +367.3%
Contains more Other +15.2%
6% 92%
Protein: 0.98 g
Fats: 0.18 g
Carbs: 5.88 g
Water: 92.3 g
Other: 0.66 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 Fats +28.6%
Contains more Water +31.6%
Contains more Protein +52%
Contains more Carbs +367.3%
Contains more Other +15.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Yam
Contains more Monounsaturated Fat +220%
Contains more Polyunsaturated fat +26.7%
Contains less Saturated Fat -14.7%
27% 13% 60%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.076 g
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Contains more Monounsaturated Fat +220%
Contains more Polyunsaturated fat +26.7%
Contains less Saturated Fat -14.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Eggplant Yam Opinion
Net carbs 2.88g 23.58g Yam
Protein 0.98g 1.49g Yam
Fats 0.18g 0.14g Eggplant
Carbs 5.88g 27.48g Yam
Calories 25kcal 116kcal Yam
Fructose 1.54g Eggplant
Sugar 3.53g 0.49g Yam
Fiber 3g 3.9g Yam
Calcium 9mg 14mg Yam
Iron 0.23mg 0.52mg Yam
Magnesium 14mg 18mg Yam
Phosphorus 24mg 49mg Yam
Potassium 229mg 670mg Yam
Sodium 2mg 8mg Eggplant
Zinc 0.16mg 0.2mg Yam
Copper 0.081mg 0.152mg Yam
Manganese 0.232mg 0.371mg Yam
Selenium 0.3µg 0.7µg Yam
Vitamin A 23IU 122IU Yam
Vitamin A RAE 1µg 6µg Yam
Vitamin E 0.3mg 0.34mg Yam
Vitamin C 2.2mg 12.1mg Yam
Vitamin B1 0.039mg 0.095mg Yam
Vitamin B2 0.037mg 0.028mg Eggplant
Vitamin B3 0.649mg 0.552mg Eggplant
Vitamin B5 0.281mg 0.311mg Yam
Vitamin B6 0.084mg 0.228mg Yam
Folate 22µg 16µg Eggplant
Vitamin K 3.5µg 2.3µg Eggplant
Tryptophan 0.009mg 0.012mg Yam
Threonine 0.037mg 0.052mg Yam
Isoleucine 0.045mg 0.05mg Yam
Leucine 0.064mg 0.094mg Yam
Lysine 0.047mg 0.058mg Yam
Methionine 0.011mg 0.02mg Yam
Phenylalanine 0.043mg 0.069mg Yam
Valine 0.053mg 0.06mg Yam
Histidine 0.023mg 0.033mg Yam
Saturated Fat 0.034g 0.029g Yam
Monounsaturated Fat 0.016g 0.005g Eggplant
Polyunsaturated fat 0.076g 0.06g Eggplant

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Eggplant 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%
Eggplant
15%
Yam
Minerals Daily Need Coverage Score
12%
Eggplant
23%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 3.04g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.005g)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food contains less Sodium?
Eggplant
Eggplant contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Eggplant
Eggplant is lower in glycemic index (difference - 21)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Eggplant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169228/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.