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  6. Yam vs. Coleslaw

Yam vs. Coleslaw — In-Depth Nutrition Comparison

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How are yam and coleslaw different?

  • Yam is richer in potassium, copper, vitamin B6, manganese, fiber, and vitamin B1, while coleslaw is higher in vitamin K.
  • Coleslaw covers your daily need for vitamin K, 57% more than yam.
  • Yam contains 12 times more copper than coleslaw. Yam contains 0.178mg of copper, while coleslaw contains 0.015mg.
  • Yam is lower in sodium.
  • Yam has a higher glycemic index (51) than coleslaw (39).

Yam, raw and Fast foods, coleslaw types were used in this article.

Infographic

Yam vs Coleslaw 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 9% 11% 8.3% 5% 3.8% 8.6% 26% 13% 0%
Contains more MagnesiumMagnesium +162.5%
Contains more PotassiumPotassium +532.6%
Contains more IronIron +145.5%
Contains more CopperCopper +1086.7%
Contains more ZincZinc +71.4%
Contains more PhosphorusPhosphorus +175%
Contains less SodiumSodium -95.6%
Contains more ManganeseManganese +289.2%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +76.5%

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
8
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 49% 9.3% 11% 0% 6.5% 4.6% 3.9% 15% 26% 1.3% 177% 0% 0%
Contains more Vitamin CVitamin C +17.1%
Contains more Vitamin B1Vitamin B1 +330.8%
Contains more Vitamin B2Vitamin B2 +60%
Contains more Vitamin B3Vitamin B3 +168%
Contains more Vitamin B5Vitamin B5 +27.6%
Contains more Vitamin B6Vitamin B6 +161.6%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +54.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2982.6%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Yam Coleslaw DV% diff.
Vitamin K 2.3µg 70.9µg 57%
Polyunsaturated fat 0.076g 5.348g 35%
Potassium 816mg 129mg 20%
Copper 0.178mg 0.015mg 18%
Fats 0.17g 9.91g 15%
Vitamin B6 0.293mg 0.112mg 14%
Manganese 0.397mg 0.102mg 13%
Fiber 4.1g 1.9g 9%
Sodium 9mg 203mg 8%
Saturated fat 0.037g 1.599g 7%
Vitamin B1 0.112mg 0.026mg 7%
Monounsaturated fat 0.006g 2.671g 7%
Folate 23µg 6%
Phosphorus 55mg 20mg 5%
Carbs 27.88g 14.89g 4%
Iron 0.54mg 0.22mg 4%
Vitamin C 17.1mg 14.6mg 3%
Choline 16.5mg 3%
Magnesium 21mg 8mg 3%
Calories 118kcal 153kcal 2%
Vitamin A 7µg 28µg 2%
Fructose 1.44g 2%
Vitamin B3 0.552mg 0.206mg 2%
Protein 1.53g 0.95g 1%
Vitamin B2 0.032mg 0.02mg 1%
Vitamin B5 0.314mg 0.246mg 1%
Cholesterol 0mg 4mg 1%
Selenium 0.7µg 1%
Vitamin E 0.35mg 0.54mg 1%
Calcium 17mg 30mg 1%
Zinc 0.24mg 0.14mg 1%
Net carbs 23.78g 12.99g N/A
Sugar 0.5g 12.19g N/A
Vitamin B12 0µg 0.01µg 0%
Trans fat 0g 0.037g N/A
Tryptophan 0.012mg 0%
Threonine 0.054mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.059mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.071mg 0%
Valine 0.062mg 0%
Histidine 0.034mg 0%
Omega-3 - EPA 0g 0.006g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.279g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.006g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 4.979g 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
10% 15% 73%
Protein: 0.95 g
Fats: 9.91 g
Carbs: 14.89 g
Water: 73.42 g
Other: 0.83 g
Contains more ProteinProtein +61.1%
Contains more CarbsCarbs +87.2%
Contains more FatsFats +5729.4%
~equal in Water ~73.42g
~equal in Other ~0.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
17% 28% 56%
Saturated fat: Sat. Fat 1.599 g
Monounsaturated fat: Mono. Fat 2.671 g
Polyunsaturated fat: Poly. Fat 5.348 g
Contains less Sat. FatSaturated fat -97.7%
Contains more Mono. FatMonounsaturated fat +44416.7%
Contains more Poly. FatPolyunsaturated fat +6936.8%

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. Coleslaw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170300/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.