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Yam vs. Asparagus — In-Depth Nutrition Comparison

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Important differences between yam and asparagus

  • Yam has more potassium, vitamin B6, vitamin C, manganese, and fiber; however, asparagus is richer in vitamin K, iron, vitamin A, vitamin B2, and folate.
  • Asparagus's daily need coverage for vitamin K is 33% more.
  • Yam contains 4 times more potassium than asparagus. Yam contains 816mg of potassium, while asparagus contains 202mg.
  • Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of asparagus is 32.

The food varieties used in the comparison are Yam, raw and Asparagus, raw.

Infographic

Yam vs Asparagus 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.
Yam
Yam
3
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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +304%
Contains more ManganeseManganese +151.3%
Contains more CalciumCalcium +41.2%
Contains more IronIron +296.3%
Contains more ZincZinc +125%
Contains less SodiumSodium -77.8%
Contains more SeleniumSelenium +228.6%
~equal in Copper ~0.189mg
~equal in Phosphorus ~52mg

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin CVitamin C +205.4%
Contains more Vitamin B5Vitamin B5 +14.6%
Contains more Vitamin B6Vitamin B6 +222%
Contains more Vitamin AVitamin A +442.9%
Contains more Vitamin EVitamin E +222.9%
Contains more Vitamin B1Vitamin B1 +27.7%
Contains more Vitamin B2Vitamin B2 +340.6%
Contains more Vitamin B3Vitamin B3 +77.2%
Contains more Vitamin KVitamin K +1708.7%
Contains more FolateFolate +126.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~16mg

All nutrients comparison - raw data values

Nutrient Yam Asparagus DV% diff.
Vitamin K 2.3µg 41.6µg 33%
Iron 0.54mg 2.14mg 20%
Potassium 816mg 202mg 18%
Vitamin B6 0.293mg 0.091mg 16%
Vitamin C 17.1mg 5.6mg 13%
Manganese 0.397mg 0.158mg 10%
Carbs 27.88g 3.88g 8%
Vitamin B2 0.032mg 0.141mg 8%
Fiber 4.1g 2.1g 8%
Folate 23µg 52µg 7%
Calories 118kcal 20kcal 5%
Vitamin E 0.35mg 1.13mg 5%
Vitamin A 7µg 38µg 3%
Vitamin B3 0.552mg 0.978mg 3%
Selenium 0.7µg 2.3µg 3%
Vitamin B1 0.112mg 0.143mg 3%
Zinc 0.24mg 0.54mg 3%
Magnesium 21mg 14mg 2%
Fructose 1g 1%
Copper 0.178mg 0.189mg 1%
Protein 1.53g 2.2g 1%
Calcium 17mg 24mg 1%
Vitamin B5 0.314mg 0.274mg 1%
Fats 0.17g 0.12g 0%
Net carbs 23.78g 1.78g N/A
Sugar 0.5g 1.88g N/A
Phosphorus 55mg 52mg 0%
Sodium 9mg 2mg 0%
Saturated fat 0.037g 0.04g 0%
Choline 16.5mg 16mg 0%
Monounsaturated fat 0.006g 0g 0%
Polyunsaturated fat 0.076g 0.05g 0%
Tryptophan 0.012mg 0.027mg 0%
Threonine 0.054mg 0.084mg 0%
Isoleucine 0.052mg 0.075mg 0%
Leucine 0.096mg 0.128mg 0%
Lysine 0.059mg 0.104mg 0%
Methionine 0.021mg 0.031mg 0%
Phenylalanine 0.071mg 0.075mg 0%
Valine 0.062mg 0.115mg 0%
Histidine 0.034mg 0.049mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
3
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more FatsFats +41.7%
Contains more CarbsCarbs +618.6%
Contains more OtherOther +41.4%
Contains more ProteinProtein +43.8%
Contains more WaterWater +33.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
3
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +52%
~equal in Saturated fat ~0.04g

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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.