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, vitamin K, and vitamin B2.
- Vegetable covers your daily vitamin A 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.
- The glycemic index of vegetable is higher.
Food varieties used in this article are Yam, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.
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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.
| Contains more PotassiumPotassium | +382.8% |
| Contains more CopperCopper | +114.5% |
| Contains less SodiumSodium | -74.3% |
| Contains more SeleniumSelenium | +133.3% |
| Contains more CalciumCalcium | +47.1% |
| Contains more IronIron | +51.9% |
| Contains more ZincZinc | +104.2% |
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.
| Contains more Vitamin CVitamin C | +434.4% |
| Contains more Vitamin B1Vitamin B1 | +57.7% |
| Contains more Vitamin B5Vitamin B5 | +107.9% |
| Contains more Vitamin B6Vitamin B6 | +295.9% |
| Contains more FolateFolate | +21.1% |
| Contains more Vitamin AVitamin A | +2957.1% |
| Contains more Vitamin B2Vitamin B2 | +275% |
| Contains more Vitamin B3Vitamin B3 | +54.2% |
| Contains more Vitamin KVitamin K | +921.7% |
| Contains more CholineCholine | +46.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +13.3% |
| Contains more CarbsCarbs | +113% |
| Contains more OtherOther | +22.4% |
| Contains more ProteinProtein | +86.9% |
| Contains more WaterWater | +19.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -16.2% |
| Contains more Mono. FatMonounsaturated fat | +66.7% |
~equal in
Polyunsaturated fat
~0.072g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin A | 7µg | 214µg | 23% |
| Potassium | 816mg | 169mg | 19% |
| Vitamin K | 2.3µg | 23.5µg | 18% |
| Vitamin B6 | 0.293mg | 0.074mg | 17% |
| Vitamin C | 17.1mg | 3.2mg | 15% |
| Copper | 0.178mg | 0.083mg | 11% |
| Vitamin B2 | 0.032mg | 0.12mg | 7% |
| Carbs | 27.88g | 13.09g | 5% |
| Iron | 0.54mg | 0.82mg | 4% |
| Calories | 118kcal | 65kcal | 3% |
| Vitamin B5 | 0.314mg | 0.151mg | 3% |
| Protein | 1.53g | 2.86g | 3% |
| Vitamin B1 | 0.112mg | 0.071mg | 3% |
| Zinc | 0.24mg | 0.49mg | 2% |
| Vitamin B3 | 0.552mg | 0.851mg | 2% |
| Calcium | 17mg | 25mg | 1% |
| Choline | 16.5mg | 24.1mg | 1% |
| Phosphorus | 55mg | 51mg | 1% |
| Folate | 23µg | 19µg | 1% |
| Selenium | 0.7µg | 0.3µg | 1% |
| Manganese | 0.397mg | 0.379mg | 1% |
| Fiber | 4.1g | 4.4g | 1% |
| Sodium | 9mg | 35mg | 1% |
| Fats | 0.17g | 0.15g | 0% |
| Net carbs | 23.78g | 8.69g | N/A |
| Magnesium | 21mg | 22mg | 0% |
| Sugar | 0.5g | 3.12g | N/A |
| Vitamin E | 0.35mg | 0.38mg | 0% |
| Saturated fat | 0.037g | 0.031g | 0% |
| Monounsaturated fat | 0.006g | 0.01g | 0% |
| Polyunsaturated fat | 0.076g | 0.072g | 0% |
| Tryptophan | 0.012mg | 0.029mg | 0% |
| Threonine | 0.054mg | 0.115mg | 0% |
| Isoleucine | 0.052mg | 0.139mg | 0% |
| Leucine | 0.096mg | 0.19mg | 0% |
| Lysine | 0.059mg | 0.17mg | 0% |
| Methionine | 0.021mg | 0.034mg | 0% |
| Phenylalanine | 0.071mg | 0.12mg | 0% |
| Valine | 0.062mg | 0.149mg | 0% |
| Histidine | 0.034mg | 0.073mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
18%
20%
Minerals Daily Need Coverage Score
26%
19%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 26mg)
Which food is lower in glycemic index?
Yam is lower in glycemic index (difference - 15)
Which food is cheaper?
Yam is cheaper (difference - $0.3)
Which food is lower in Saturated fat?
Vegetable is lower in Saturated fat (difference - 0.006g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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?
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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.