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  6. Yam vs. Marrow-stem Kale

Yam vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Important differences between yam and marrow-stem Kale

  • Yam has more potassium, copper, and vitamin B6; however, marrow-stem Kale is richer in vitamin K, vitamin A, folate, calcium, vitamin C, vitamin E, and manganese.
  • Marrow-stem Kale's daily need coverage for vitamin K is 362% more.
  • Yam contains 4 times more copper than marrow-stem Kale. Yam contains 0.178mg of copper, while marrow-stem Kale contains 0.046mg.
  • Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of marrow-stem Kale is 32.

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

Infographic

Yam vs Marrow-stem Kale 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
6
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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more PotassiumPotassium +283.1%
Contains more IronIron +14.9%
Contains more CopperCopper +287%
Contains more ZincZinc +14.3%
Contains more PhosphorusPhosphorus +120%
Contains less SodiumSodium -47.1%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +1264.7%
Contains more ManganeseManganese +65.7%
Contains more SeleniumSelenium +85.7%

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B1Vitamin B1 +107.4%
Contains more Vitamin B5Vitamin B5 +17.6%
Contains more Vitamin B6Vitamin B6 +77.6%
Contains more Vitamin CVitamin C +106.4%
Contains more Vitamin AVitamin A +3485.7%
Contains more Vitamin EVitamin E +545.7%
Contains more Vitamin B2Vitamin B2 +306.3%
Contains more Vitamin B3Vitamin B3 +34.4%
Contains more Vitamin KVitamin K +18904.3%
Contains more FolateFolate +460.9%
Contains more CholineCholine +40.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Marrow-stem Kale DV% diff.
Vitamin K 2.3µg 437.1µg 362%
Vitamin A 7µg 251µg 27%
Folate 23µg 129µg 27%
Calcium 17mg 232mg 22%
Vitamin C 17.1mg 35.3mg 20%
Potassium 816mg 213mg 18%
Copper 0.178mg 0.046mg 15%
Vitamin E 0.35mg 2.26mg 13%
Manganese 0.397mg 0.658mg 11%
Vitamin B6 0.293mg 0.165mg 10%
Vitamin B2 0.032mg 0.13mg 8%
Carbs 27.88g 5.42g 7%
Vitamin B1 0.112mg 0.054mg 5%
Calories 118kcal 32kcal 4%
Phosphorus 55mg 25mg 4%
Protein 1.53g 3.02g 3%
Vitamin B3 0.552mg 0.742mg 1%
Polyunsaturated fat 0.076g 0.201g 1%
Fats 0.17g 0.61g 1%
Magnesium 21mg 27mg 1%
Vitamin B5 0.314mg 0.267mg 1%
Choline 16.5mg 23.2mg 1%
Iron 0.54mg 0.47mg 1%
Selenium 0.7µg 1.3µg 1%
Net carbs 23.78g 1.42g N/A
Sugar 0.5g 0.46g N/A
Fiber 4.1g 4g 0%
Zinc 0.24mg 0.21mg 0%
Sodium 9mg 17mg 0%
Saturated fat 0.037g 0.055g 0%
Monounsaturated fat 0.006g 0.03g 0%
Tryptophan 0.012mg 0.031mg 0%
Threonine 0.054mg 0.086mg 0%
Isoleucine 0.052mg 0.1mg 0%
Leucine 0.096mg 0.151mg 0%
Lysine 0.059mg 0.117mg 0%
Methionine 0.021mg 0.033mg 0%
Phenylalanine 0.071mg 0.087mg 0%
Valine 0.062mg 0.12mg 0%
Histidine 0.034mg 0.047mg 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% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more CarbsCarbs +414.4%
Contains more ProteinProtein +97.4%
Contains more FatsFats +258.8%
Contains more WaterWater +28.8%
Contains more OtherOther +62.2%

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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains less Sat. FatSaturated fat -32.7%
Contains more Mono. FatMonounsaturated fat +400%
Contains more Poly. FatPolyunsaturated fat +164.5%

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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.