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  6. Yam vs. Cauliflower

Yam vs. Cauliflower — In-Depth Nutrition Comparison

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What are the main differences between yam and cauliflower?

  • Yam is richer in copper, potassium, manganese, fiber, vitamin B6, and vitamin B1, yet cauliflower is richer in vitamin C, vitamin K, folate, and vitamin B5.
  • Cauliflower's daily need coverage for vitamin C is 35% higher.
  • Yam has 5 times more copper than cauliflower. Yam has 0.178mg of copper, while cauliflower has 0.039mg.

We used Yam, raw and Cauliflower, raw types in this comparison.

Infographic

Yam vs Cauliflower 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.
Yam
Yam
8
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +40%
Contains more PotassiumPotassium +172.9%
Contains more IronIron +28.6%
Contains more CopperCopper +356.4%
Contains more PhosphorusPhosphorus +25%
Contains less SodiumSodium -70%
Contains more ManganeseManganese +156.1%
Contains more SeleniumSelenium +16.7%
Contains more CalciumCalcium +29.4%
Contains more ZincZinc +12.5%

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.
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +337.5%
Contains more Vitamin B1Vitamin B1 +124%
Contains more Vitamin B6Vitamin B6 +59.2%
Contains more Vitamin CVitamin C +181.9%
Contains more Vitamin B2Vitamin B2 +87.5%
Contains more Vitamin B5Vitamin B5 +112.4%
Contains more Vitamin KVitamin K +573.9%
Contains more FolateFolate +147.8%
Contains more CholineCholine +168.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.507mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Cauliflower DV% diff.
Vitamin C 17.1mg 48.2mg 35%
Potassium 816mg 299mg 15%
Copper 0.178mg 0.039mg 15%
Vitamin K 2.3µg 15.5µg 11%
Manganese 0.397mg 0.155mg 11%
Folate 23µg 57µg 9%
Carbs 27.88g 4.97g 8%
Vitamin B6 0.293mg 0.184mg 8%
Fiber 4.1g 2g 8%
Vitamin B5 0.314mg 0.667mg 7%
Calories 118kcal 25kcal 5%
Choline 16.5mg 44.3mg 5%
Vitamin B1 0.112mg 0.05mg 5%
Vitamin E 0.35mg 0.08mg 2%
Vitamin B2 0.032mg 0.06mg 2%
Iron 0.54mg 0.42mg 2%
Phosphorus 55mg 44mg 2%
Sodium 9mg 30mg 1%
Fructose 0.97g 1%
Protein 1.53g 1.92g 1%
Calcium 17mg 22mg 1%
Magnesium 21mg 15mg 1%
Vitamin A 7µg 0µg 1%
Fats 0.17g 0.28g 0%
Net carbs 23.78g 2.97g N/A
Sugar 0.5g 1.91g N/A
Zinc 0.24mg 0.27mg 0%
Selenium 0.7µg 0.6µg 0%
Vitamin B3 0.552mg 0.507mg 0%
Saturated fat 0.037g 0.13g 0%
Monounsaturated fat 0.006g 0.034g 0%
Polyunsaturated fat 0.076g 0.031g 0%
Tryptophan 0.012mg 0.02mg 0%
Threonine 0.054mg 0.076mg 0%
Isoleucine 0.052mg 0.071mg 0%
Leucine 0.096mg 0.106mg 0%
Lysine 0.059mg 0.217mg 0%
Methionine 0.021mg 0.02mg 0%
Phenylalanine 0.071mg 0.065mg 0%
Valine 0.062mg 0.125mg 0%
Histidine 0.034mg 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more CarbsCarbs +461%
Contains more ProteinProtein +25.5%
Contains more FatsFats +64.7%
Contains more WaterWater +32.3%
~equal in Other ~0.76g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
2
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains less Sat. FatSaturated fat -71.5%
Contains more Poly. FatPolyunsaturated fat +145.2%
Contains more Mono. FatMonounsaturated fat +466.7%

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.