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  6. Yam vs. Chicory

Yam vs. Chicory — In-Depth Nutrition Comparison

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Summary of differences between yam and chicory

  • Yam has more vitamin B6, potassium, manganese, copper, and vitamin C, while chicory has more folate.
  • Yam covers your daily need for vitamin B6, 14% more than chicory.
  • Yam contains 4 times more vitamin C than chicory. While yam contains 12.1mg of vitamin C, chicory contains only 2.8mg.
  • Chicory has a lower glycemic index. The glycemic index of chicory is 0, while the glycemic index of yam is 51.

These are the specific foods used in this comparison Yam, cooked, boiled, drained, or baked, without salt and Chicory, witloof, raw.

Infographic

Yam vs Chicory 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
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.7% 19% 9% 17% 4.4% 11% 0.26% 13% 1.1%
Contains more MagnesiumMagnesium +80%
Contains more PotassiumPotassium +217.5%
Contains more IronIron +116.7%
Contains more CopperCopper +198%
Contains more ZincZinc +25%
Contains more PhosphorusPhosphorus +88.5%
Contains more ManganeseManganese +271%
Contains more SeleniumSelenium +250%
Contains more CalciumCalcium +35.7%
Contains less SodiumSodium -75%

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
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 40% 0% 2% 6.8% 24% 6.5% 10% 19% 53% 0% 5.8% 12%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 9.3% 0% 0.33% 0% 16% 6.2% 3% 8.7% 9.7% 0% 0% 28%
Contains more Vitamin CVitamin C +332.1%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +53.2%
Contains more Vitamin B3Vitamin B3 +245%
Contains more Vitamin B5Vitamin B5 +114.5%
Contains more Vitamin B6Vitamin B6 +442.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +131.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.027mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Chicory DV% diff.
Potassium 670mg 211mg 14%
Vitamin B6 0.228mg 0.042mg 14%
Manganese 0.371mg 0.1mg 12%
Copper 0.152mg 0.051mg 11%
Vitamin C 12.1mg 2.8mg 10%
Carbs 27.48g 4g 8%
Calories 116kcal 17kcal 5%
Folate 16µg 37µg 5%
Iron 0.52mg 0.24mg 4%
Fiber 3.9g 3.1g 3%
Phosphorus 49mg 26mg 3%
Vitamin B1 0.095mg 0.062mg 3%
Vitamin B5 0.311mg 0.145mg 3%
Choline 16.2mg 3%
Magnesium 18mg 10mg 2%
Vitamin E 0.34mg 2%
Vitamin B3 0.552mg 0.16mg 2%
Vitamin K 2.3µg 2%
Protein 1.49g 0.9g 1%
Calcium 14mg 19mg 1%
Vitamin A 6µg 1µg 1%
Selenium 0.7µg 0.2µg 1%
Protein per 100 calories 1.3g 5.3g N/A
Calories per 10 g protein 779kcal 189kcal N/A
Weight per 100 calories 86g 588g N/A
Fats 0.14g 0.1g 0%
Net carbs 23.58g 0.9g N/A
Sugar 0.49g N/A
Zinc 0.2mg 0.16mg 0%
Sodium 8mg 2mg 0%
Vitamin B2 0.028mg 0.027mg 0%
Saturated fat 0.029g 0.024g 0%
Monounsaturated fat 0.005g 0.002g 0%
Polyunsaturated fat 0.06g 0.044g 0%
Tryptophan 0.012mg 0.016mg 0%
Threonine 0.052mg 0.025mg 0%
Isoleucine 0.05mg 0.054mg 0%
Leucine 0.094mg 0.039mg 0%
Lysine 0.058mg 0.035mg 0%
Methionine 0.02mg 0.005mg 0%
Phenylalanine 0.069mg 0.022mg 0%
Valine 0.06mg 0.041mg 0%
Histidine 0.033mg 0.015mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
4
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
4% 95%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 4 g
Water: 94.52 g
Other: 0.48 g
Contains more ProteinProtein +65.6%
Contains more FatsFats +40%
Contains more CarbsCarbs +587%
Contains more OtherOther +58.3%
Contains more WaterWater +34.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
2
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
34% 3% 63%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains more Mono. FatMonounsaturated fat +150%
Contains more Poly. FatPolyunsaturated fat +36.4%
Contains less Sat. FatSaturated fat -17.2%

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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/170072/nutrients
  2. Chicory - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170404/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.