Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Yam vs Cauliflower - In-Depth Nutrition Comparison

Compare

What are the main differences between Yam and Cauliflower?

  • Yam is richer in Copper, Potassium, Manganese, Fiber, Vitamin B6, and Vitamin B1, yet Cauliflower is richer in Vitamin C, Vitamin K, Folate, and Vitamin B5.
  • Cauliflower's daily need coverage for Vitamin C is 35% higher.
  • Yam has 5 times more Copper than Cauliflower. Yam has 0.178mg of Copper, while Cauliflower has 0.039mg.

We used Yam, raw and Cauliflower, raw types in this comparison.

Infographic

Yam vs Cauliflower 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +28.6%
Contains more Potassium +172.9%
Contains more Magnesium +40%
Contains more Copper +356.4%
Contains more Phosphorus +25%
Contains less Sodium -70%
Contains more Calcium +29.4%
Contains more Zinc +12.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 7% 27% 11% 14% 8% 19% 4%
Contains more Iron +28.6%
Contains more Potassium +172.9%
Contains more Magnesium +40%
Contains more Copper +356.4%
Contains more Phosphorus +25%
Contains less Sodium -70%
Contains more Calcium +29.4%
Contains more Zinc +12.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
5
:
Contains more Vitamin A +∞%
Contains more Vitamin E +337.5%
Contains more Vitamin B1 +124%
Contains more Vitamin B6 +59.2%
Contains more Vitamin C +181.9%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B5 +112.4%
Contains more Vitamin K +573.9%
Contains more Folate +147.8%
Equal in Vitamin B3 - 0.507
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 9% 7% 0% 28% 8% 11% 19% 68% 0% 6% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 161% 0% 2% 0% 13% 14% 10% 41% 43% 0% 39% 43%
Contains more Vitamin A +∞%
Contains more Vitamin E +337.5%
Contains more Vitamin B1 +124%
Contains more Vitamin B6 +59.2%
Contains more Vitamin C +181.9%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B5 +112.4%
Contains more Vitamin K +573.9%
Contains more Folate +147.8%
Equal in Vitamin B3 - 0.507

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Yam Cauliflower
Lower in Sugar ok
Lower in Sodium 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 Cauliflower Opinion
Calories 118kcal 25kcal Yam
Protein 1.53g 1.92g Cauliflower
Fats 0.17g 0.28g Cauliflower
Vitamin C 17.1mg 48.2mg Cauliflower
Net carbs 23.78g 2.97g Yam
Carbs 27.88g 4.97g Yam
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.54mg 0.42mg Yam
Calcium 17mg 22mg Cauliflower
Potassium 816mg 299mg Yam
Magnesium 21mg 15mg Yam
Sugar 0.5g 1.91g Yam
Fiber 4.1g 2g Yam
Copper 0.178mg 0.039mg Yam
Zinc 0.24mg 0.27mg Cauliflower
Starch g g
Phosphorus 55mg 44mg Yam
Sodium 9mg 30mg Yam
Vitamin A 138IU 0IU Yam
Vitamin E 0.35mg 0.08mg Yam
Vitamin D 0µg 0µg
Vitamin B1 0.112mg 0.05mg Yam
Vitamin B2 0.032mg 0.06mg Cauliflower
Vitamin B3 0.552mg 0.507mg Yam
Vitamin B5 0.314mg 0.667mg Cauliflower
Vitamin B6 0.293mg 0.184mg Yam
Vitamin B12 0µg 0µg
Vitamin K 2.3µg 15.5µg Cauliflower
Folate 23µg 57µg Cauliflower
Trans Fat 0g 0g
Saturated Fat 0.037g 0.13g Yam
Monounsaturated Fat 0.006g 0.034g Cauliflower
Polyunsaturated fat 0.076g 0.031g Yam
Tryptophan 0.012mg 0.02mg Cauliflower
Threonine 0.054mg 0.076mg Cauliflower
Isoleucine 0.052mg 0.071mg Cauliflower
Leucine 0.096mg 0.106mg Cauliflower
Lysine 0.059mg 0.217mg Cauliflower
Methionine 0.021mg 0.02mg Yam
Phenylalanine 0.071mg 0.065mg Yam
Valine 0.062mg 0.125mg Cauliflower
Histidine 0.034mg 0.056mg Cauliflower
Fructose g 0.97g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Cauliflower
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
19
Yam
30
Cauliflower
Mineral Summary Score
25
Yam
13
Cauliflower

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Yam
12%
Cauliflower
Carbohydrates
28%
Yam
5%
Cauliflower
Fats
1%
Yam
1%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.41g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.093g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 51)
Which food is cheaper?
Yam
Yam 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.