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  6. Yam vs. Garden cress

Yam vs. Garden cress — In-Depth Nutrition Comparison

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The main differences between yam and garden cress

  • Yam has more fiber and potassium; however, garden cress has more vitamin K, vitamin A, vitamin C, vitamin B2, folate, iron, manganese, and calcium.
  • Daily need coverage for vitamin K for garden cress is 450% higher.
  • Garden cress has 4 times less fiber than yam. Yam has 4.1g of fiber, while garden cress has 1.1g.

Food types used in this article are Yam, raw and Cress, garden, raw.

Infographic

Yam vs Garden cress 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
2
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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more PotassiumPotassium +34.7%
Contains less SodiumSodium -35.7%
Contains more MagnesiumMagnesium +81%
Contains more CalciumCalcium +376.5%
Contains more IronIron +140.7%
Contains more PhosphorusPhosphorus +38.2%
Contains more ManganeseManganese +39.3%
Contains more SeleniumSelenium +28.6%
~equal in Copper ~0.17mg
~equal in Zinc ~0.23mg

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
3
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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin B1Vitamin B1 +40%
Contains more Vitamin B5Vitamin B5 +29.8%
Contains more Vitamin B6Vitamin B6 +18.6%
Contains more Vitamin CVitamin C +303.5%
Contains more Vitamin AVitamin A +4842.9%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B2Vitamin B2 +712.5%
Contains more Vitamin B3Vitamin B3 +81.2%
Contains more Vitamin KVitamin K +23460.9%
Contains more FolateFolate +247.8%
Contains more CholineCholine +18.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Garden cress DV% diff.
Vitamin K 2.3µg 541.9µg 450%
Vitamin C 17.1mg 69mg 58%
Vitamin A 7µg 346µg 38%
Vitamin B2 0.032mg 0.26mg 18%
Folate 23µg 80µg 14%
Fiber 4.1g 1.1g 12%
Iron 0.54mg 1.3mg 10%
Carbs 27.88g 5.5g 7%
Manganese 0.397mg 0.553mg 7%
Calcium 17mg 81mg 6%
Potassium 816mg 606mg 6%
Calories 118kcal 32kcal 4%
Magnesium 21mg 38mg 4%
Vitamin B6 0.293mg 0.247mg 4%
Vitamin B3 0.552mg 1mg 3%
Vitamin B1 0.112mg 0.08mg 3%
Phosphorus 55mg 76mg 3%
Protein 1.53g 2.6g 2%
Vitamin E 0.35mg 0.7mg 2%
Polyunsaturated fat 0.076g 0.228g 1%
Copper 0.178mg 0.17mg 1%
Vitamin B5 0.314mg 0.242mg 1%
Fats 0.17g 0.7g 1%
Choline 16.5mg 19.5mg 1%
Monounsaturated fat 0.006g 0.239g 1%
Net carbs 23.78g 4.4g N/A
Sugar 0.5g 4.4g N/A
Zinc 0.24mg 0.23mg 0%
Sodium 9mg 14mg 0%
Selenium 0.7µg 0.9µg 0%
Saturated fat 0.037g 0.023g 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more CarbsCarbs +406.9%
Contains more ProteinProtein +69.9%
Contains more FatsFats +311.8%
Contains more WaterWater +28.4%
Contains more OtherOther +119.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
0
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains less Sat. FatSaturated fat -37.8%
Contains more Mono. FatMonounsaturated fat +3883.3%
Contains more Poly. FatPolyunsaturated 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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.