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Yam vs. Vegetable — In-Depth Nutrition Comparison

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A recap on differences between Yam and Vegetable

  • Yam has more Potassium, Vitamin B6, Vitamin C, and Copper, however, Vegetable is higher in Vitamin A RAE, Vitamin K, and Vitamin B2.
  • Vegetable covers your daily Vitamin A RAE needs 23% more than Yam.
  • Vegetable contains 5 times less Vitamin C than Yam. Yam contains 17.1mg of Vitamin C, while Vegetable contains 3.2mg.
  • Yam has less Sugar.

Food varieties used in this article are Yam, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Yam vs Vegetable 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
6
:
Contains more Potassium +382.8%
Contains less Sodium -74.3%
Contains more Copper +114.5%
Contains more Selenium +133.3%
Contains more Calcium +47.1%
Contains more Iron +51.9%
Contains more Zinc +104.2%
Equal in Magnesium - 22
Equal in Phosphorus - 51
Equal in Manganese - 0.379
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Contains more Potassium +382.8%
Contains less Sodium -74.3%
Contains more Copper +114.5%
Contains more Selenium +133.3%
Contains more Calcium +47.1%
Contains more Iron +51.9%
Contains more Zinc +104.2%
Equal in Magnesium - 22
Equal in Phosphorus - 51
Equal in Manganese - 0.379

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
5
:
Contains more Vitamin C +434.4%
Contains more Vitamin B1 +57.7%
Contains more Vitamin B5 +107.9%
Contains more Vitamin B6 +295.9%
Contains more Folate +21.1%
Contains more Vitamin A +2999.3%
Contains more Vitamin B2 +275%
Contains more Vitamin B3 +54.2%
Contains more Vitamin K +921.7%
Equal in Vitamin E - 0.38
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Contains more Vitamin C +434.4%
Contains more Vitamin B1 +57.7%
Contains more Vitamin B5 +107.9%
Contains more Vitamin B6 +295.9%
Contains more Folate +21.1%
Contains more Vitamin A +2999.3%
Contains more Vitamin B2 +275%
Contains more Vitamin B3 +54.2%
Contains more Vitamin K +921.7%
Equal in Vitamin E - 0.38

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
3
:
Contains more Fats +13.3%
Contains more Carbs +113%
Contains more Other +22.4%
Contains more Protein +86.9%
Contains more Water +19.6%
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more Fats +13.3%
Contains more Carbs +113%
Contains more Other +22.4%
Contains more Protein +86.9%
Contains more Water +19.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
1
:
Contains less Saturated Fat -16.2%
Contains more Monounsaturated Fat +66.7%
Equal in Polyunsaturated fat - 0.072
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Contains less Saturated Fat -16.2%
Contains more Monounsaturated Fat +66.7%
Equal in Polyunsaturated fat - 0.072

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam Vegetable
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yam Vegetable Opinion
Net carbs 23.78g 8.69g Yam
Protein 1.53g 2.86g Vegetable
Fats 0.17g 0.15g Yam
Carbs 27.88g 13.09g Yam
Calories 118kcal 65kcal Yam
Sugar 0.5g 3.12g Yam
Fiber 4.1g 4.4g Vegetable
Calcium 17mg 25mg Vegetable
Iron 0.54mg 0.82mg Vegetable
Magnesium 21mg 22mg Vegetable
Phosphorus 55mg 51mg Yam
Potassium 816mg 169mg Yam
Sodium 9mg 35mg Yam
Zinc 0.24mg 0.49mg Vegetable
Copper 0.178mg 0.083mg Yam
Manganese 0.397mg 0.379mg Yam
Selenium 0.7µg 0.3µg Yam
Vitamin A 138IU 4277IU Vegetable
Vitamin A RAE 7µg 214µg Vegetable
Vitamin E 0.35mg 0.38mg Vegetable
Vitamin C 17.1mg 3.2mg Yam
Vitamin B1 0.112mg 0.071mg Yam
Vitamin B2 0.032mg 0.12mg Vegetable
Vitamin B3 0.552mg 0.851mg Vegetable
Vitamin B5 0.314mg 0.151mg Yam
Vitamin B6 0.293mg 0.074mg Yam
Folate 23µg 19µg Yam
Vitamin K 2.3µg 23.5µg Vegetable
Tryptophan 0.012mg 0.029mg Vegetable
Threonine 0.054mg 0.115mg Vegetable
Isoleucine 0.052mg 0.139mg Vegetable
Leucine 0.096mg 0.19mg Vegetable
Lysine 0.059mg 0.17mg Vegetable
Methionine 0.021mg 0.034mg Vegetable
Phenylalanine 0.071mg 0.12mg Vegetable
Valine 0.062mg 0.149mg Vegetable
Histidine 0.034mg 0.073mg Vegetable
Saturated Fat 0.037g 0.031g Vegetable
Monounsaturated Fat 0.006g 0.01g Vegetable
Polyunsaturated fat 0.076g 0.072g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Vegetable
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
19%
Yam
36%
Vegetable
Minerals Daily Need Coverage Score
26%
Yam
19%
Vegetable

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 26mg)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 15)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.3)
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.006g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.