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  6. Yam vs. Cranberries

Yam vs. Cranberries — In-Depth Nutrition Comparison

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How are yam and cranberries different?

  • Yam is higher in potassium, vitamin B6, copper, vitamin B1, phosphorus, manganese, and folate; however, cranberries are richer in vitamin E.
  • Daily need coverage for potassium for yam is 22% higher.
  • Yam contains 23 times more folate than cranberries. While yam contains 23µg of folate, cranberries contain only 1µg.

Yam, raw and Cranberries, raw are the varieties used in this article.

Infographic

Yam vs Cranberries 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +250%
Contains more CalciumCalcium +112.5%
Contains more PotassiumPotassium +920%
Contains more IronIron +134.8%
Contains more CopperCopper +217.9%
Contains more ZincZinc +166.7%
Contains more PhosphorusPhosphorus +400%
Contains more ManganeseManganese +48.7%
Contains more SeleniumSelenium +600%
Contains less SodiumSodium -77.8%

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin CVitamin C +22.1%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin B1Vitamin B1 +833.3%
Contains more Vitamin B2Vitamin B2 +60%
Contains more Vitamin B3Vitamin B3 +446.5%
Contains more Vitamin B6Vitamin B6 +414%
Contains more FolateFolate +2200%
Contains more CholineCholine +200%
Contains more Vitamin EVitamin E +277.1%
Contains more Vitamin KVitamin K +117.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.295mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Cranberries DV% diff.
Potassium 816mg 80mg 22%
Vitamin B6 0.293mg 0.057mg 18%
Copper 0.178mg 0.056mg 14%
Vitamin B1 0.112mg 0.012mg 8%
Folate 23µg 1µg 6%
Manganese 0.397mg 0.267mg 6%
Vitamin E 0.35mg 1.32mg 6%
Phosphorus 55mg 11mg 6%
Carbs 27.88g 11.97g 5%
Calories 118kcal 46kcal 4%
Iron 0.54mg 0.23mg 4%
Magnesium 21mg 6mg 4%
Vitamin C 17.1mg 14mg 3%
Vitamin B3 0.552mg 0.101mg 3%
Vitamin K 2.3µg 5µg 2%
Protein 1.53g 0.46g 2%
Choline 16.5mg 5.5mg 2%
Fiber 4.1g 3.6g 2%
Vitamin B2 0.032mg 0.02mg 1%
Fructose 0.67g 1%
Selenium 0.7µg 0.1µg 1%
Calcium 17mg 8mg 1%
Zinc 0.24mg 0.09mg 1%
Fats 0.17g 0.13g 0%
Net carbs 23.78g 8.37g N/A
Sugar 0.5g 4.27g N/A
Sodium 9mg 2mg 0%
Vitamin A 7µg 3µg 0%
Vitamin B5 0.314mg 0.295mg 0%
Saturated fat 0.037g 0.008g 0%
Monounsaturated fat 0.006g 0.018g 0%
Polyunsaturated fat 0.076g 0.055g 0%
Tryptophan 0.012mg 0.003mg 0%
Threonine 0.054mg 0.028mg 0%
Isoleucine 0.052mg 0.033mg 0%
Leucine 0.096mg 0.053mg 0%
Lysine 0.059mg 0.039mg 0%
Methionine 0.021mg 0.003mg 0%
Phenylalanine 0.071mg 0.036mg 0%
Valine 0.062mg 0.045mg 0%
Histidine 0.034mg 0.018mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +232.6%
Contains more FatsFats +30.8%
Contains more CarbsCarbs +132.9%
Contains more OtherOther +583.3%
Contains more WaterWater +25.5%

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
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains more Poly. FatPolyunsaturated fat +38.2%
Contains less Sat. FatSaturated fat -78.4%
Contains more Mono. FatMonounsaturated fat +200%

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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.