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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 of 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.

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
:
2
Chicory
Chicory
Contains more Iron +116.7%
Contains more Magnesium +80%
Contains more Phosphorus +88.5%
Contains more Potassium +217.5%
Contains more Zinc +25%
Contains more Copper +198%
Contains more Manganese +271%
Contains more Selenium +250%
Contains more Calcium +35.7%
Contains less Sodium -75%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Chicory
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 9% 8% 12% 19% 1% 5% 17% 14% 2%
Contains more Iron +116.7%
Contains more Magnesium +80%
Contains more Phosphorus +88.5%
Contains more Potassium +217.5%
Contains more Zinc +25%
Contains more Copper +198%
Contains more Manganese +271%
Contains more Selenium +250%
Contains more Calcium +35.7%
Contains less Sodium -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
9
:
1
Chicory
Chicory
Contains more Vitamin A +320.7%
Contains more Vitamin C +332.1%
Contains more Vitamin B1 +53.2%
Contains more Vitamin B3 +245%
Contains more Vitamin B5 +114.5%
Contains more Vitamin B6 +442.9%
Contains more Folate +131.3%
Equal in Vitamin B2 - 0.027
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
Chicory
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 10% 16% 7% 3% 9% 10% 28% 0% 0%
Contains more Vitamin A +320.7%
Contains more Vitamin C +332.1%
Contains more Vitamin B1 +53.2%
Contains more Vitamin B3 +245%
Contains more Vitamin B5 +114.5%
Contains more Vitamin B6 +442.9%
Contains more Folate +131.3%
Equal in Vitamin B2 - 0.027

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
4
:
1
Chicory
Chicory
Contains more Protein +65.6%
Contains more Fats +40%
Contains more Carbs +587%
Contains more Other +58.3%
Contains more Water +34.8%
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Chicory
4% 95%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 4 g
Water: 94.52 g
Other: 0.48 g
Contains more Protein +65.6%
Contains more Fats +40%
Contains more Carbs +587%
Contains more Other +58.3%
Contains more Water +34.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
2
:
1
Chicory
Chicory
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +36.4%
Contains less Saturated Fat -17.2%
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Chicory
34% 3% 63%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.044 g
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +36.4%
Contains less Saturated Fat -17.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam Chicory
Rich in minerals ok
Rich in vitamins ok
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

All nutrients comparison - raw data values

Nutrient Yam Chicory Opinion
Net carbs 23.58g 0.9g Yam
Protein 1.49g 0.9g Yam
Fats 0.14g 0.1g Yam
Carbs 27.48g 4g Yam
Calories 116kcal 17kcal Yam
Sugar 0.49g Chicory
Fiber 3.9g 3.1g Yam
Calcium 14mg 19mg Chicory
Iron 0.52mg 0.24mg Yam
Magnesium 18mg 10mg Yam
Phosphorus 49mg 26mg Yam
Potassium 670mg 211mg Yam
Sodium 8mg 2mg Chicory
Zinc 0.2mg 0.16mg Yam
Copper 0.152mg 0.051mg Yam
Manganese 0.371mg 0.1mg Yam
Selenium 0.7µg 0.2µg Yam
Vitamin A 122IU 29IU Yam
Vitamin A RAE 6µg 1µg Yam
Vitamin E 0.34mg Yam
Vitamin C 12.1mg 2.8mg Yam
Vitamin B1 0.095mg 0.062mg Yam
Vitamin B2 0.028mg 0.027mg Yam
Vitamin B3 0.552mg 0.16mg Yam
Vitamin B5 0.311mg 0.145mg Yam
Vitamin B6 0.228mg 0.042mg Yam
Folate 16µg 37µg Chicory
Vitamin K 2.3µg Yam
Tryptophan 0.012mg 0.016mg Chicory
Threonine 0.052mg 0.025mg Yam
Isoleucine 0.05mg 0.054mg Chicory
Leucine 0.094mg 0.039mg Yam
Lysine 0.058mg 0.035mg Yam
Methionine 0.02mg 0.005mg Yam
Phenylalanine 0.069mg 0.022mg Yam
Valine 0.06mg 0.041mg Yam
Histidine 0.033mg 0.015mg Yam
Saturated Fat 0.029g 0.024g Chicory
Monounsaturated Fat 0.005g 0.002g Yam
Polyunsaturated fat 0.06g 0.044g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Chicory
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
15%
Yam
7%
Chicory
Minerals Daily Need Coverage Score
23%
Yam
9%
Chicory

Comparison summary

Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Chicory
Chicory is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Chicory
Chicory contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Chicory
Chicory is lower in Saturated Fat (difference - 0.005g)
Which food is lower in glycemic index?
Chicory
Chicory is lower in glycemic index (difference - 51)
Which food is cheaper?
Chicory
Chicory is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.