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  6. Yam vs. Collard Greens

Yam vs. Collard Greens — In-Depth Nutrition Comparison

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The main differences between Yam and Collard Greens

  • Yam has more Potassium, Copper, and Vitamin B6, however, Collard Greens has more Vitamin K, Vitamin A RAE, Calcium, Iron, Vitamin C, Manganese, and Vitamin B2.
  • Daily need coverage for Vitamin K from Collard Greens is 337% higher.
  • Collard Greens has 6 times less Potassium than Yam. Yam has 670mg of Potassium, while Collard Greens has 117mg.

Food types used in this article are Yam, cooked, boiled, drained, or baked, without salt and Collards, cooked, boiled, drained, without salt.

Infographic

Yam vs Collard Greens 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
5
:
5
Collard Greens
Collard Greens
Contains more Phosphorus +53.1%
Contains more Potassium +472.6%
Contains less Sodium -46.7%
Contains more Copper +198%
Contains more Selenium +40%
Contains more Calcium +907.1%
Contains more Iron +117.3%
Contains more Magnesium +16.7%
Contains more Zinc +15%
Contains more Manganese +37.5%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Collard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Contains more Phosphorus +53.1%
Contains more Potassium +472.6%
Contains less Sodium -46.7%
Contains more Copper +198%
Contains more Selenium +40%
Contains more Calcium +907.1%
Contains more Iron +117.3%
Contains more Magnesium +16.7%
Contains more Zinc +15%
Contains more Manganese +37.5%

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
3
:
6
Collard Greens
Collard Greens
Contains more Vitamin B1 +137.5%
Contains more Vitamin B5 +42.7%
Contains more Vitamin B6 +78.1%
Contains more Vitamin A +6129.5%
Contains more Vitamin E +158.8%
Contains more Vitamin C +50.4%
Contains more Vitamin B2 +278.6%
Contains more Vitamin K +17578.3%
Equal in Vitamin B3 - 0.575
Equal in Folate - 16
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%
Collard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 456% 18% 0% 61% 10% 25% 11% 14% 30% 12% 0% 1017%
Contains more Vitamin B1 +137.5%
Contains more Vitamin B5 +42.7%
Contains more Vitamin B6 +78.1%
Contains more Vitamin A +6129.5%
Contains more Vitamin E +158.8%
Contains more Vitamin C +50.4%
Contains more Vitamin B2 +278.6%
Contains more Vitamin K +17578.3%
Equal in Vitamin B3 - 0.575
Equal in Folate - 16

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
:
3
Collard Greens
Collard Greens
Contains more Carbs +386.4%
Contains more Protein +81.9%
Contains more Fats +414.3%
Contains more Water +28.6%
Equal in Other - 0.74
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Collard Greens
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 g
Contains more Carbs +386.4%
Contains more Protein +81.9%
Contains more Fats +414.3%
Contains more Water +28.6%
Equal in Other - 0.74

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
:
2
Collard Greens
Collard Greens
Contains less Saturated Fat -38.3%
Contains more Monounsaturated Fat +420%
Contains more Polyunsaturated fat +188.3%
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Collard Greens
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g
Contains less Saturated Fat -38.3%
Contains more Monounsaturated Fat +420%
Contains more Polyunsaturated fat +188.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam Collard Greens
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar 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 Collard Greens Opinion
Net carbs 23.58g 1.65g Yam
Protein 1.49g 2.71g Collard Greens
Fats 0.14g 0.72g Collard Greens
Carbs 27.48g 5.65g Yam
Calories 116kcal 33kcal Yam
Sugar 0.49g 0.4g Collard Greens
Fiber 3.9g 4g Collard Greens
Calcium 14mg 141mg Collard Greens
Iron 0.52mg 1.13mg Collard Greens
Magnesium 18mg 21mg Collard Greens
Phosphorus 49mg 32mg Yam
Potassium 670mg 117mg Yam
Sodium 8mg 15mg Yam
Zinc 0.2mg 0.23mg Collard Greens
Copper 0.152mg 0.051mg Yam
Manganese 0.371mg 0.51mg Collard Greens
Selenium 0.7µg 0.5µg Yam
Vitamin A 122IU 7600IU Collard Greens
Vitamin A RAE 6µg 380µg Collard Greens
Vitamin E 0.34mg 0.88mg Collard Greens
Vitamin C 12.1mg 18.2mg Collard Greens
Vitamin B1 0.095mg 0.04mg Yam
Vitamin B2 0.028mg 0.106mg Collard Greens
Vitamin B3 0.552mg 0.575mg Collard Greens
Vitamin B5 0.311mg 0.218mg Yam
Vitamin B6 0.228mg 0.128mg Yam
Folate 16µg 16µg
Vitamin K 2.3µg 406.6µg Collard Greens
Tryptophan 0.012mg 0.027mg Collard Greens
Threonine 0.052mg 0.074mg Collard Greens
Isoleucine 0.05mg 0.086mg Collard Greens
Leucine 0.094mg 0.13mg Collard Greens
Lysine 0.058mg 0.101mg Collard Greens
Methionine 0.02mg 0.028mg Collard Greens
Phenylalanine 0.069mg 0.075mg Collard Greens
Valine 0.06mg 0.104mg Collard Greens
Histidine 0.033mg 0.04mg Collard Greens
Saturated Fat 0.029g 0.047g Yam
Monounsaturated Fat 0.005g 0.026g Collard Greens
Polyunsaturated fat 0.06g 0.173g Collard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Collard Greens
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
138%
Collard Greens
Minerals Daily Need Coverage Score
23%
Yam
22%
Collard Greens

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.018g)
Which food is lower in Sugar?
Collard Greens
Collard Greens is lower in Sugar (difference - 0.09g)
Which food is lower in glycemic index?
Collard Greens
Collard Greens is lower in glycemic index (difference - 51)
Which food is cheaper?
Collard Greens
Collard Greens 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/170072/nutrients
  2. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/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.