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Vegetable vs. Yam — In-Depth Nutrition Comparison

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What are the main differences between vegetable and yam?

  • Vegetable is richer in vitamin A, vitamin K, and vitamin B2, yet yam is richer in potassium, vitamin B6, vitamin C, and copper.
  • Vegetable's daily need coverage for vitamin A is 23% higher.
  • Vegetable has 10 times more vitamin K than yam. Vegetable has 23.5µg of vitamin K, while yam has 2.3µg.
  • Yam contains less sugar.
  • Yam has a lower glycemic index than vegetable.

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

Infographic

Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Yam
Yam
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
Contains more MagnesiumMagnesium +22.2%
Contains more CalciumCalcium +78.6%
Contains more IronIron +57.7%
Contains more ZincZinc +145%
Contains more PotassiumPotassium +296.4%
Contains more CopperCopper +83.1%
Contains less SodiumSodium -77.1%
Contains more SeleniumSelenium +133.3%
~equal in Phosphorus ~49mg
~equal in Manganese ~0.371mg

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Yam
Yam
4
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 40% 2% 6.8% 0% 24% 6.5% 10% 19% 53% 0% 5.8% 12% 8.8%
Contains more Vitamin AVitamin A +3466.7%
Contains more Vitamin EVitamin E +11.8%
Contains more Vitamin B2Vitamin B2 +328.6%
Contains more Vitamin B3Vitamin B3 +54.2%
Contains more Vitamin KVitamin K +921.7%
Contains more FolateFolate +18.8%
Contains more CholineCholine +48.8%
Contains more Vitamin CVitamin C +278.1%
Contains more Vitamin B1Vitamin B1 +33.8%
Contains more Vitamin B5Vitamin B5 +106%
Contains more Vitamin B6Vitamin B6 +208.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Yam
Yam
2
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more ProteinProtein +91.9%
Contains more WaterWater +18.7%
Contains more CarbsCarbs +109.9%
Contains more OtherOther +13.4%
~equal in Fats ~0.14g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +20%
~equal in Saturated fat ~0.029g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Vegetable 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 Vegetable Yam DV% diff.
Vitamin A 214µg 6µg 23%
Vitamin K 23.5µg 2.3µg 18%
Potassium 169mg 670mg 15%
Vitamin B6 0.074mg 0.228mg 12%
Vitamin C 3.2mg 12.1mg 10%
Copper 0.083mg 0.152mg 8%
Vitamin B2 0.12mg 0.028mg 7%
Carbs 13.09g 27.48g 5%
Iron 0.82mg 0.52mg 4%
Calories 65kcal 116kcal 3%
Vitamin B5 0.151mg 0.311mg 3%
Protein 2.86g 1.49g 3%
Zinc 0.49mg 0.2mg 3%
Vitamin B3 0.851mg 0.552mg 2%
Vitamin B1 0.071mg 0.095mg 2%
Fiber 4.4g 3.9g 2%
Sodium 35mg 8mg 1%
Folate 19µg 16µg 1%
Magnesium 22mg 18mg 1%
Calcium 25mg 14mg 1%
Choline 24.1mg 16.2mg 1%
Selenium 0.3µg 0.7µg 1%
Fats 0.15g 0.14g 0%
Net carbs 8.69g 23.58g N/A
Sugar 3.12g 0.49g N/A
Phosphorus 51mg 49mg 0%
Vitamin E 0.38mg 0.34mg 0%
Manganese 0.379mg 0.371mg 0%
Saturated fat 0.031g 0.029g 0%
Monounsaturated fat 0.01g 0.005g 0%
Polyunsaturated fat 0.072g 0.06g 0%
Tryptophan 0.029mg 0.012mg 0%
Threonine 0.115mg 0.052mg 0%
Isoleucine 0.139mg 0.05mg 0%
Leucine 0.19mg 0.094mg 0%
Lysine 0.17mg 0.058mg 0%
Methionine 0.034mg 0.02mg 0%
Phenylalanine 0.12mg 0.069mg 0%
Valine 0.149mg 0.06mg 0%
Histidine 0.073mg 0.033mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
20%
Vegetable
14%
Yam
Minerals Daily Need Coverage Score
19%
Vegetable
23%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 2.63g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 27mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 0.002g)
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 richer in minerals?
Vegetable
Vegetable 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. 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/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.