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Vegetable vs Yam - In-Depth Nutrition Comparison

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A recap on differences between Vegetable and Yam

  • Vegetable has more Vitamin A RAE, Vitamin K, and Vitamin B2, however Yam is higher in Potassium, Vitamin B6, Vitamin C, and Copper.
  • Vegetable covers your daily Vitamin A RAE needs 23% more than Yam.
  • Yam contains 10 times less Vitamin K than Vegetable. Vegetable contains 23.5µg of Vitamin K, while Yam contains 2.3µg.
  • Yam has less Sugar.

Food varieties used in this article are Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Yam, raw.

Infographic

Vegetable vs Yam infographic
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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
:
4
Yam
Contains more Calcium +47.1%
Contains more Iron +51.9%
Contains more Zinc +104.2%
Contains more Potassium +382.8%
Contains less Sodium -74.3%
Contains more Copper +114.5%
Equal in Magnesium - 21
Equal in Phosphorus - 55
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 31% 16% 22% 15% 5% 14% 28%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Contains more Calcium +47.1%
Contains more Iron +51.9%
Contains more Zinc +104.2%
Contains more Potassium +382.8%
Contains less Sodium -74.3%
Contains more Copper +114.5%
Equal in Magnesium - 21
Equal in Phosphorus - 55

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
:
5
Yam
Contains more Vitamin A +2999.3%
Contains more Vitamin B2 +275%
Contains more Vitamin B3 +54.2%
Contains more Vitamin K +921.7%
Contains more Vitamin C +434.4%
Contains more Vitamin B1 +57.7%
Contains more Vitamin B5 +107.9%
Contains more Vitamin B6 +295.9%
Contains more Folate +21.1%
Equal in Vitamin E - 0.35
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
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 A +2999.3%
Contains more Vitamin B2 +275%
Contains more Vitamin B3 +54.2%
Contains more Vitamin K +921.7%
Contains more Vitamin C +434.4%
Contains more Vitamin B1 +57.7%
Contains more Vitamin B5 +107.9%
Contains more Vitamin B6 +295.9%
Contains more Folate +21.1%
Equal in Vitamin E - 0.35

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.
Vegetable Yam
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Vegetable Yam Opinion
Net carbs 8.69g 23.78g Yam
Protein 2.86g 1.53g Vegetable
Fats 0.15g 0.17g Yam
Carbs 13.09g 27.88g Yam
Calories 65kcal 118kcal Yam
Starch g g
Fructose g g
Sugar 3.12g 0.5g Yam
Fiber 4.4g 4.1g Vegetable
Calcium 25mg 17mg Vegetable
Iron 0.82mg 0.54mg Vegetable
Magnesium 22mg 21mg Vegetable
Phosphorus 51mg 55mg Yam
Potassium 169mg 816mg Yam
Sodium 35mg 9mg Yam
Zinc 0.49mg 0.24mg Vegetable
Copper 0.083mg 0.178mg Yam
Vitamin A 4277IU 138IU Vegetable
Vitamin E 0.38mg 0.35mg Vegetable
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3.2mg 17.1mg Yam
Vitamin B1 0.071mg 0.112mg Yam
Vitamin B2 0.12mg 0.032mg Vegetable
Vitamin B3 0.851mg 0.552mg Vegetable
Vitamin B5 0.151mg 0.314mg Yam
Vitamin B6 0.074mg 0.293mg Yam
Folate 19µg 23µg Yam
Vitamin B12 0µg 0µg
Vitamin K 23.5µg 2.3µg Vegetable
Tryptophan 0.029mg 0.012mg Vegetable
Threonine 0.115mg 0.054mg Vegetable
Isoleucine 0.139mg 0.052mg Vegetable
Leucine 0.19mg 0.096mg Vegetable
Lysine 0.17mg 0.059mg Vegetable
Methionine 0.034mg 0.021mg Vegetable
Phenylalanine 0.12mg 0.071mg Vegetable
Valine 0.149mg 0.062mg Vegetable
Histidine 0.073mg 0.034mg Vegetable
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.031g 0.037g Vegetable
Monounsaturated Fat 0.01g 0.006g Vegetable
Polyunsaturated fat 0.072g 0.076g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Vegetable
19
Yam
Mineral Summary Score
17
Vegetable
25
Yam

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Vegetable
9%
Yam
Carbohydrates
13%
Vegetable
28%
Yam
Fats
1%
Vegetable
1%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 26mg)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 15)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.3)
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.006g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.