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  6. Kale vs. Yam

Kale vs. Yam — In-Depth Nutrition Comparison

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What are the main differences between Kale and Yam?

  • Kale is richer in Vitamin K, Vitamin A RAE, Vitamin C, and Calcium, yet Yam is richer in Potassium, Fiber, Vitamin B6, and Vitamin B5.
  • Kale's daily need coverage for Vitamin K is 679% higher.
  • Kale has 114 times more Vitamin A RAE than Yam. Kale has 681µg of Vitamin A RAE, while Yam has 6µg.

We used Kale, cooked, boiled, drained, without salt and Yam, cooked, boiled, drained, or baked, without salt types in this comparison.

Infographic

Kale 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.
Kale
Kale
6
:
3
Yam
Yam
Contains more Calcium +414.3%
Contains more Iron +73.1%
Contains more Zinc +20%
Contains more Manganese +12.1%
Contains more Selenium +28.6%
Contains more Phosphorus +75%
Contains more Potassium +193.9%
Contains less Sodium -65.2%
Equal in Magnesium - 18
Equal in Copper - 0.152
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Contains more Calcium +414.3%
Contains more Iron +73.1%
Contains more Zinc +20%
Contains more Manganese +12.1%
Contains more Selenium +28.6%
Contains more Phosphorus +75%
Contains more Potassium +193.9%
Contains less Sodium -65.2%
Equal in Magnesium - 18
Equal in Copper - 0.152

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.
Kale
Kale
5
:
5
Yam
Yam
Contains more Vitamin A +11064.8%
Contains more Vitamin E +150%
Contains more Vitamin C +238.8%
Contains more Vitamin B2 +150%
Contains more Vitamin K +35421.7%
Contains more Vitamin B1 +79.2%
Contains more Vitamin B3 +10.4%
Contains more Vitamin B5 +534.7%
Contains more Vitamin B6 +65.2%
Contains more Folate +23.1%
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
Yam
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 A +11064.8%
Contains more Vitamin E +150%
Contains more Vitamin C +238.8%
Contains more Vitamin B2 +150%
Contains more Vitamin K +35421.7%
Contains more Vitamin B1 +79.2%
Contains more Vitamin B3 +10.4%
Contains more Vitamin B5 +534.7%
Contains more Vitamin B6 +65.2%
Contains more Folate +23.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
4
:
1
Yam
Yam
Contains more Protein +27.5%
Contains more Fats +185.7%
Contains more Water +30%
Contains more Other +14.5%
Contains more Carbs +388.1%
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more Protein +27.5%
Contains more Fats +185.7%
Contains more Water +30%
Contains more Other +14.5%
Contains more Carbs +388.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +500%
Contains more Polyunsaturated fat +221.7%
Contains less Saturated Fat -44.2%
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Contains more Monounsaturated Fat +500%
Contains more Polyunsaturated fat +221.7%
Contains less Saturated Fat -44.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kale Yam Opinion
Net carbs 3.63g 23.58g Yam
Protein 1.9g 1.49g Kale
Fats 0.4g 0.14g Kale
Carbs 5.63g 27.48g Yam
Calories 28kcal 116kcal Yam
Sugar 1.25g 0.49g Yam
Fiber 2g 3.9g Yam
Calcium 72mg 14mg Kale
Iron 0.9mg 0.52mg Kale
Magnesium 18mg 18mg
Phosphorus 28mg 49mg Yam
Potassium 228mg 670mg Yam
Sodium 23mg 8mg Yam
Zinc 0.24mg 0.2mg Kale
Copper 0.156mg 0.152mg Kale
Manganese 0.416mg 0.371mg Kale
Selenium 0.9µg 0.7µg Kale
Vitamin A 13621IU 122IU Kale
Vitamin A RAE 681µg 6µg Kale
Vitamin E 0.85mg 0.34mg Kale
Vitamin C 41mg 12.1mg Kale
Vitamin B1 0.053mg 0.095mg Yam
Vitamin B2 0.07mg 0.028mg Kale
Vitamin B3 0.5mg 0.552mg Yam
Vitamin B5 0.049mg 0.311mg Yam
Vitamin B6 0.138mg 0.228mg Yam
Folate 13µg 16µg Yam
Vitamin K 817µg 2.3µg Kale
Tryptophan 0.023mg 0.012mg Kale
Threonine 0.085mg 0.052mg Kale
Isoleucine 0.114mg 0.05mg Kale
Leucine 0.133mg 0.094mg Kale
Lysine 0.114mg 0.058mg Kale
Methionine 0.018mg 0.02mg Yam
Phenylalanine 0.097mg 0.069mg Kale
Valine 0.104mg 0.06mg Kale
Histidine 0.04mg 0.033mg Kale
Saturated Fat 0.052g 0.029g Yam
Monounsaturated Fat 0.03g 0.005g Kale
Polyunsaturated fat 0.193g 0.06g Kale

Which food is preferable for your diet?

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

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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
258%
Kale
15%
Yam
Minerals Daily Need Coverage Score
22%
Kale
23%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 0.76g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.023g)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 51)
Which food is cheaper?
Kale
Kale is cheaper (difference - $0.2)
Which food is richer in minerals?
Kale
Kale is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.