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  6. Watermelon vs. Yam

Watermelon vs. Yam — In-Depth Nutrition Comparison

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What are the differences between watermelon and yam?

  • Watermelon is higher in vitamin A, yet yam is higher in potassium, vitamin B6, manganese, copper, fiber, vitamin C, vitamin B1, and phosphorus.
  • Yam's daily need coverage for potassium is 21% more.
  • Watermelon has 4 times more vitamin A than yam. While watermelon has 569IU of vitamin A, yam has only 138IU.
  • The glycemic index of yam is lower.

We used Watermelon, raw and Yam, raw types in this article.

Infographic

Watermelon 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" 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 7.1% 2.1% 9.9% 9% 14% 2.7% 4.7% 0.13% 5% 2.2%
Yam
Yam
9
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 less SodiumSodium -88.9%
Contains more MagnesiumMagnesium +110%
Contains more CalciumCalcium +142.9%
Contains more PotassiumPotassium +628.6%
Contains more IronIron +125%
Contains more CopperCopper +323.8%
Contains more ZincZinc +140%
Contains more PhosphorusPhosphorus +400%
Contains more ManganeseManganese +944.7%
Contains more SeleniumSelenium +75%

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 27% 9.3% 1% 0% 8.3% 4.8% 3.3% 13% 10% 0% 0.25% 2.3% 2.2%
Yam
Yam
10
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 +300%
Contains more Vitamin CVitamin C +111.1%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin B1Vitamin B1 +239.4%
Contains more Vitamin B2Vitamin B2 +52.4%
Contains more Vitamin B3Vitamin B3 +210.1%
Contains more Vitamin B5Vitamin B5 +42.1%
Contains more Vitamin B6Vitamin B6 +551.1%
Contains more Vitamin KVitamin K +2200%
Contains more FolateFolate +666.7%
Contains more CholineCholine +302.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watermelon Yam DV% diff.
Potassium 112mg 816mg 21%
Vitamin B6 0.045mg 0.293mg 19%
Manganese 0.038mg 0.397mg 16%
Fiber 0.4g 4.1g 15%
Copper 0.042mg 0.178mg 15%
Vitamin C 8.1mg 17.1mg 10%
Vitamin B1 0.033mg 0.112mg 7%
Carbs 7.55g 27.88g 7%
Phosphorus 11mg 55mg 6%
Folate 3µg 23µg 5%
Calories 30kcal 118kcal 4%
Fructose 3.36g 4%
Iron 0.24mg 0.54mg 4%
Magnesium 10mg 21mg 3%
Vitamin K 0.1µg 2.3µg 2%
Choline 4.1mg 16.5mg 2%
Vitamin A 28µg 7µg 2%
Vitamin E 0.05mg 0.35mg 2%
Protein 0.61g 1.53g 2%
Vitamin B3 0.178mg 0.552mg 2%
Vitamin B5 0.221mg 0.314mg 2%
Zinc 0.1mg 0.24mg 1%
Calcium 7mg 17mg 1%
Selenium 0.4µg 0.7µg 1%
Vitamin B2 0.021mg 0.032mg 1%
Fats 0.15g 0.17g 0%
Net carbs 7.15g 23.78g N/A
Sugar 6.2g 0.5g N/A
Sodium 1mg 9mg 0%
Saturated fat 0.016g 0.037g 0%
Monounsaturated fat 0.037g 0.006g 0%
Polyunsaturated fat 0.05g 0.076g 0%
Tryptophan 0.007mg 0.012mg 0%
Threonine 0.027mg 0.054mg 0%
Isoleucine 0.019mg 0.052mg 0%
Leucine 0.018mg 0.096mg 0%
Lysine 0.062mg 0.059mg 0%
Methionine 0.006mg 0.021mg 0%
Phenylalanine 0.015mg 0.071mg 0%
Valine 0.016mg 0.062mg 0%
Histidine 0.006mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
Yam
Yam
4
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more WaterWater +31.4%
Contains more ProteinProtein +150.8%
Contains more FatsFats +13.3%
Contains more CarbsCarbs +269.3%
Contains more OtherOther +241.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 36% 49%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.05 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 -56.8%
Contains more Mono. FatMonounsaturated fat +516.7%
Contains more Poly. FatPolyunsaturated fat +52%

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. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/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.