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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 C, Vitamin A RAE, 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.

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
:
3
Watercress
Watercress
Contains more Iron +170%
Contains more Potassium +147.3%
Contains less Sodium -78%
Contains more Zinc +118.2%
Contains more Copper +131.2%
Contains more Manganese +62.7%
Contains more Calcium +605.9%
Contains more Selenium +28.6%
Equal in Magnesium - 21
Equal in Phosphorus - 60
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Contains more Iron +170%
Contains more Potassium +147.3%
Contains less Sodium -78%
Contains more Zinc +118.2%
Contains more Copper +131.2%
Contains more Manganese +62.7%
Contains more Calcium +605.9%
Contains more Selenium +28.6%
Equal in Magnesium - 21
Equal in Phosphorus - 60

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
:
5
Watercress
Watercress
Contains more Vitamin B1 +24.4%
Contains more Vitamin B3 +176%
Contains more Vitamin B6 +127.1%
Contains more Folate +155.6%
Contains more Vitamin A +2212.3%
Contains more Vitamin E +185.7%
Contains more Vitamin C +151.5%
Contains more Vitamin B2 +275%
Contains more Vitamin K +10769.6%
Equal in Vitamin B5 - 0.31
Yam
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%
Watercress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Contains more Vitamin B1 +24.4%
Contains more Vitamin B3 +176%
Contains more Vitamin B6 +127.1%
Contains more Folate +155.6%
Contains more Vitamin A +2212.3%
Contains more Vitamin E +185.7%
Contains more Vitamin C +151.5%
Contains more Vitamin B2 +275%
Contains more Vitamin K +10769.6%
Equal in Vitamin B5 - 0.31

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
:
3
Watercress
Watercress
Contains more Fats +70%
Contains more Carbs +2061.2%
Contains more Protein +50.3%
Contains more Water +36.7%
Contains more Other +46.3%
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more Fats +70%
Contains more Carbs +2061.2%
Contains more Protein +50.3%
Contains more Water +36.7%
Contains more Other +46.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
:
2
Watercress
Watercress
Contains more Polyunsaturated fat +117.1%
Contains less Saturated Fat -27%
Contains more Monounsaturated Fat +33.3%
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Contains more Polyunsaturated fat +117.1%
Contains less Saturated Fat -27%
Contains more Monounsaturated Fat +33.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yam Watercress Opinion
Net carbs 23.78g 0.79g Yam
Protein 1.53g 2.3g Watercress
Fats 0.17g 0.1g Yam
Carbs 27.88g 1.29g Yam
Calories 118kcal 11kcal Yam
Sugar 0.5g 0.2g Watercress
Fiber 4.1g 0.5g Yam
Calcium 17mg 120mg Watercress
Iron 0.54mg 0.2mg Yam
Magnesium 21mg 21mg
Phosphorus 55mg 60mg Watercress
Potassium 816mg 330mg Yam
Sodium 9mg 41mg Yam
Zinc 0.24mg 0.11mg Yam
Copper 0.178mg 0.077mg Yam
Manganese 0.397mg 0.244mg Yam
Selenium 0.7µg 0.9µg Watercress
Vitamin A 138IU 3191IU Watercress
Vitamin A RAE 7µg 160µg Watercress
Vitamin E 0.35mg 1mg Watercress
Vitamin C 17.1mg 43mg Watercress
Vitamin B1 0.112mg 0.09mg Yam
Vitamin B2 0.032mg 0.12mg Watercress
Vitamin B3 0.552mg 0.2mg Yam
Vitamin B5 0.314mg 0.31mg Yam
Vitamin B6 0.293mg 0.129mg Yam
Folate 23µg 9µg Yam
Vitamin K 2.3µg 250µg Watercress
Tryptophan 0.012mg 0.03mg Watercress
Threonine 0.054mg 0.133mg Watercress
Isoleucine 0.052mg 0.093mg Watercress
Leucine 0.096mg 0.166mg Watercress
Lysine 0.059mg 0.134mg Watercress
Methionine 0.021mg 0.02mg Yam
Phenylalanine 0.071mg 0.114mg Watercress
Valine 0.062mg 0.137mg Watercress
Histidine 0.034mg 0.04mg Watercress
Saturated Fat 0.037g 0.027g Watercress
Monounsaturated Fat 0.006g 0.008g Watercress
Polyunsaturated fat 0.076g 0.035g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Watercress
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
91%
Watercress
Minerals Daily Need Coverage Score
26%
Yam
18%
Watercress

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 32mg)
Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 19)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.2)
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. 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.