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  6. Ladyfinger vs. Yam

Ladyfinger vs. Yam — In-Depth Nutrition Comparison

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The main differences between ladyfinger and yam

  • Ladyfinger has more iron, vitamin B12, vitamin B2, phosphorus, vitamin B5, and vitamin B1; however, yam has more potassium and vitamin C.
  • Daily need coverage for cholesterol for ladyfinger is 74% higher.
  • Yam is lower in cholesterol.

Food types used in this article are Cookies, ladyfingers, without lemon juice and rind and Yam, raw.

Infographic

Ladyfinger 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 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 0%
Yam
Yam
6
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 more CalciumCalcium +176.5%
Contains more IronIron +563%
Contains more ZincZinc +375%
Contains more PhosphorusPhosphorus +214.5%
Contains more MagnesiumMagnesium +75%
Contains more PotassiumPotassium +622.1%
Contains more CopperCopper +87.4%
Contains less SodiumSodium -93.9%
Contains more ManganeseManganese +65.4%

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 0% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 0%
Yam
Yam
5
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 AVitamin A +2285.7%
Contains more Vitamin B1Vitamin B1 +153.6%
Contains more Vitamin B2Vitamin B2 +1237.5%
Contains more Vitamin B3Vitamin B3 +281.2%
Contains more Vitamin B5Vitamin B5 +255.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +234.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +140.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Ladyfinger Yam DV% diff.
Cholesterol 221mg 0mg 74%
Iron 3.58mg 0.54mg 38%
Vitamin B12 0.75µg 0µg 31%
Vitamin B2 0.428mg 0.032mg 30%
Potassium 113mg 816mg 21%
Vitamin C 0mg 17.1mg 19%
Protein 10.6g 1.53g 18%
Vitamin A 167µg 7µg 18%
Phosphorus 173mg 55mg 17%
Vitamin B5 1.116mg 0.314mg 16%
Fats 9.1g 0.17g 14%
Saturated fat 3.022g 0.037g 14%
Folate 77µg 23µg 14%
Vitamin B1 0.284mg 0.112mg 14%
Vitamin B6 0.122mg 0.293mg 13%
Calories 363kcal 118kcal 12%
Fiber 1g 4.1g 12%
Carbs 59.7g 27.88g 11%
Vitamin B3 2.104mg 0.552mg 10%
Monounsaturated fat 3.745g 0.006g 9%
Copper 0.095mg 0.178mg 9%
Polyunsaturated fat 1.423g 0.076g 9%
Zinc 1.14mg 0.24mg 8%
Manganese 0.24mg 0.397mg 7%
Sodium 147mg 9mg 6%
Calcium 47mg 17mg 3%
Choline 16.5mg 3%
Vitamin E 0.35mg 2%
Magnesium 12mg 21mg 2%
Vitamin K 2.3µg 2%
Selenium 0.7µg 1%
Net carbs 58.7g 23.78g N/A
Sugar 0.5g N/A
Tryptophan 0.133mg 0.012mg 0%
Threonine 0.467mg 0.054mg 0%
Isoleucine 0.516mg 0.052mg 0%
Leucine 0.861mg 0.096mg 0%
Lysine 0.679mg 0.059mg 0%
Methionine 0.268mg 0.021mg 0%
Phenylalanine 0.511mg 0.071mg 0%
Valine 0.579mg 0.062mg 0%
Histidine 0.248mg 0.034mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.036g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 g
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +592.8%
Contains more FatsFats +5252.9%
Contains more CarbsCarbs +114.1%
Contains more OtherOther +34.1%
Contains more WaterWater +256.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 g
Yam
Yam
1
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 +62316.7%
Contains more Poly. FatPolyunsaturated fat +1772.4%
Contains less Sat. FatSaturated fat -98.8%

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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/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.