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 83% 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.
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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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