Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Vegetable
  5. Compare
  6. Vegetable vs. Yam

Vegetable vs. Yam — In-Depth Nutrition Comparison

Compare

A recap on differences between vegetable and yam

  • Vegetable has more vitamin A, vitamin K, and vitamin B2; however, yam is higher in potassium, vitamin B6, vitamin C, and copper.
  • Vegetable covers your daily vitamin A needs 83% 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.
  • The glycemic index of vegetable is higher.

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

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 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more CalciumCalcium +47.1%
Contains more IronIron +51.9%
Contains more ZincZinc +104.2%
Contains more PotassiumPotassium +382.8%
Contains more CopperCopper +114.5%
Contains less SodiumSodium -74.3%
Contains more SeleniumSelenium +133.3%
~equal in Magnesium ~21mg
~equal in Phosphorus ~55mg
~equal in Manganese ~0.397mg

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
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 +2957.1%
Contains more Vitamin B2Vitamin B2 +275%
Contains more Vitamin B3Vitamin B3 +54.2%
Contains more Vitamin KVitamin K +921.7%
Contains more CholineCholine +46.1%
Contains more Vitamin CVitamin C +434.4%
Contains more Vitamin B1Vitamin B1 +57.7%
Contains more Vitamin B5Vitamin B5 +107.9%
Contains more Vitamin B6Vitamin B6 +295.9%
Contains more FolateFolate +21.1%
~equal in Vitamin E ~0.35mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Vegetable Yam DV% diff.
Vitamin A 214µg 7µg 23%
Potassium 169mg 816mg 19%
Vitamin K 23.5µg 2.3µg 18%
Vitamin B6 0.074mg 0.293mg 17%
Vitamin C 3.2mg 17.1mg 15%
Copper 0.083mg 0.178mg 11%
Vitamin B2 0.12mg 0.032mg 7%
Carbs 13.09g 27.88g 5%
Iron 0.82mg 0.54mg 4%
Calories 65kcal 118kcal 3%
Vitamin B5 0.151mg 0.314mg 3%
Protein 2.86g 1.53g 3%
Vitamin B1 0.071mg 0.112mg 3%
Zinc 0.49mg 0.24mg 2%
Vitamin B3 0.851mg 0.552mg 2%
Calcium 25mg 17mg 1%
Choline 24.1mg 16.5mg 1%
Phosphorus 51mg 55mg 1%
Folate 19µg 23µg 1%
Selenium 0.3µg 0.7µg 1%
Manganese 0.379mg 0.397mg 1%
Fiber 4.4g 4.1g 1%
Sodium 35mg 9mg 1%
Fats 0.15g 0.17g 0%
Net carbs 8.69g 23.78g N/A
Magnesium 22mg 21mg 0%
Sugar 3.12g 0.5g N/A
Vitamin E 0.38mg 0.35mg 0%
Saturated fat 0.031g 0.037g 0%
Monounsaturated fat 0.01g 0.006g 0%
Polyunsaturated fat 0.072g 0.076g 0%
Tryptophan 0.029mg 0.012mg 0%
Threonine 0.115mg 0.054mg 0%
Isoleucine 0.139mg 0.052mg 0%
Leucine 0.19mg 0.096mg 0%
Lysine 0.17mg 0.059mg 0%
Methionine 0.034mg 0.021mg 0%
Phenylalanine 0.12mg 0.071mg 0%
Valine 0.149mg 0.062mg 0%
Histidine 0.073mg 0.034mg 0%

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
3
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 +86.9%
Contains more WaterWater +19.6%
Contains more FatsFats +13.3%
Contains more CarbsCarbs +113%
Contains more OtherOther +22.4%

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 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains less Sat. FatSaturated fat -16.2%
Contains more Mono. FatMonounsaturated fat +66.7%
~equal in Polyunsaturated fat ~0.076g

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/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.