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  6. Yam vs. Watercress

Yam vs. Watercress — In-Depth Nutrition Comparison

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Important differences between yam and watercress

  • Yam has more fiber, potassium, vitamin B6, copper, and manganese; however, watercress is richer in vitamin K, vitamin A, vitamin C, calcium, and vitamin B2.
  • Watercress's daily need coverage for vitamin K is 206% more.
  • Yam contains 8 times more fiber than watercress. Yam contains 4.1g of fiber, while watercress contains 0.5g.
  • Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of watercress is 32.

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

Infographic

Yam vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more PotassiumPotassium +147.3%
Contains more IronIron +170%
Contains more CopperCopper +131.2%
Contains more ZincZinc +118.2%
Contains less SodiumSodium -78%
Contains more ManganeseManganese +62.7%
Contains more CalciumCalcium +605.9%
Contains more SeleniumSelenium +28.6%
~equal in Magnesium ~21mg
~equal in Phosphorus ~60mg

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
5
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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B1Vitamin B1 +24.4%
Contains more Vitamin B3Vitamin B3 +176%
Contains more Vitamin B6Vitamin B6 +127.1%
Contains more FolateFolate +155.6%
Contains more CholineCholine +83.3%
Contains more Vitamin CVitamin C +151.5%
Contains more Vitamin AVitamin A +2185.7%
Contains more Vitamin EVitamin E +185.7%
Contains more Vitamin B2Vitamin B2 +275%
Contains more Vitamin KVitamin K +10769.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.31mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Watercress DV% diff.
Vitamin K 2.3µg 250µg 206%
Vitamin C 17.1mg 43mg 29%
Vitamin A 7µg 160µg 17%
Fiber 4.1g 0.5g 14%
Potassium 816mg 330mg 14%
Vitamin B6 0.293mg 0.129mg 13%
Copper 0.178mg 0.077mg 11%
Calcium 17mg 120mg 10%
Carbs 27.88g 1.29g 9%
Vitamin B2 0.032mg 0.12mg 7%
Manganese 0.397mg 0.244mg 7%
Calories 118kcal 11kcal 5%
Vitamin E 0.35mg 1mg 4%
Iron 0.54mg 0.2mg 4%
Folate 23µg 9µg 4%
Vitamin B3 0.552mg 0.2mg 2%
Protein 1.53g 2.3g 2%
Vitamin B1 0.112mg 0.09mg 2%
Sodium 9mg 41mg 1%
Phosphorus 55mg 60mg 1%
Zinc 0.24mg 0.11mg 1%
Choline 16.5mg 9mg 1%
Fats 0.17g 0.1g 0%
Net carbs 23.78g 0.79g N/A
Magnesium 21mg 21mg 0%
Sugar 0.5g 0.2g N/A
Selenium 0.7µg 0.9µg 0%
Vitamin B5 0.314mg 0.31mg 0%
Saturated fat 0.037g 0.027g 0%
Monounsaturated fat 0.006g 0.008g 0%
Polyunsaturated fat 0.076g 0.035g 0%
Tryptophan 0.012mg 0.03mg 0%
Threonine 0.054mg 0.133mg 0%
Isoleucine 0.052mg 0.093mg 0%
Leucine 0.096mg 0.166mg 0%
Lysine 0.059mg 0.134mg 0%
Methionine 0.021mg 0.02mg 0%
Phenylalanine 0.071mg 0.114mg 0%
Valine 0.062mg 0.137mg 0%
Histidine 0.034mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more FatsFats +70%
Contains more CarbsCarbs +2061.2%
Contains more ProteinProtein +50.3%
Contains more WaterWater +36.7%
Contains more OtherOther +46.3%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Poly. FatPolyunsaturated fat +117.1%
Contains less Sat. FatSaturated fat -27%
Contains more Mono. FatMonounsaturated fat +33.3%

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.