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Yam vs Cucumber - In-Depth Nutrition Comparison

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What are the main differences between Yam and Cucumber?

  • Yam is richer in Potassium, Vitamin B6, Vitamin C, Copper, Fiber, Manganese, and Vitamin B1, yet Cucumber is richer in Vitamin K.
  • Yam's daily need coverage for Potassium is 20% higher.
  • Yam has 8 times more Fiber than Cucumber. Yam has 4.1g of Fiber, while Cucumber has 0.5g.

We used Yam, raw and Cucumber, with peel, raw types in this comparison.

Infographic

Yam vs Cucumber infographic
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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
Yam
7
:
Contains more Iron +92.9%
Contains more Magnesium +61.5%
Contains more Phosphorus +129.2%
Contains more Potassium +455.1%
Contains more Zinc +20%
Contains more Copper +334.1%
Contains less Sodium -77.8%
Equal in Calcium - 16
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 10% 11% 13% 1% 6% 14%
Contains more Iron +92.9%
Contains more Magnesium +61.5%
Contains more Phosphorus +129.2%
Contains more Potassium +455.1%
Contains more Zinc +20%
Contains more Copper +334.1%
Contains less Sodium -77.8%
Equal in Calcium - 16

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
8
:
Contains more Vitamin A +31.4%
Contains more Vitamin E +1066.7%
Contains more Vitamin C +510.7%
Contains more Vitamin B1 +314.8%
Contains more Vitamin B3 +463.3%
Contains more Vitamin B5 +21.2%
Contains more Vitamin B6 +632.5%
Contains more Folate +228.6%
Contains more Vitamin K +613%
Equal in Vitamin B2 - 0.033
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 1% 0% 10% 7% 8% 2% 16% 10% 6% 0% 41%
Contains more Vitamin A +31.4%
Contains more Vitamin E +1066.7%
Contains more Vitamin C +510.7%
Contains more Vitamin B1 +314.8%
Contains more Vitamin B3 +463.3%
Contains more Vitamin B5 +21.2%
Contains more Vitamin B6 +632.5%
Contains more Folate +228.6%
Contains more Vitamin K +613%
Equal in Vitamin B2 - 0.033

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 Cucumber
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in Saturated Fat Equal

All nutrients comparison - raw data values

Nutrient Yam Cucumber Opinion
Net carbs 23.78g 3.13g Yam
Protein 1.53g 0.65g Yam
Fats 0.17g 0.11g Yam
Carbs 27.88g 3.63g Yam
Calories 118kcal 15kcal Yam
Starch g 0.83g Cucumber
Fructose g 0.87g Cucumber
Sugar 0.5g 1.67g Yam
Fiber 4.1g 0.5g Yam
Calcium 17mg 16mg Yam
Iron 0.54mg 0.28mg Yam
Magnesium 21mg 13mg Yam
Phosphorus 55mg 24mg Yam
Potassium 816mg 147mg Yam
Sodium 9mg 2mg Cucumber
Zinc 0.24mg 0.2mg Yam
Copper 0.178mg 0.041mg Yam
Vitamin A 138IU 105IU Yam
Vitamin E 0.35mg 0.03mg Yam
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 17.1mg 2.8mg Yam
Vitamin B1 0.112mg 0.027mg Yam
Vitamin B2 0.032mg 0.033mg Cucumber
Vitamin B3 0.552mg 0.098mg Yam
Vitamin B5 0.314mg 0.259mg Yam
Vitamin B6 0.293mg 0.04mg Yam
Folate 23µg 7µg Yam
Vitamin B12 0µg 0µg
Vitamin K 2.3µg 16.4µg Cucumber
Tryptophan 0.012mg 0.005mg Yam
Threonine 0.054mg 0.019mg Yam
Isoleucine 0.052mg 0.021mg Yam
Leucine 0.096mg 0.029mg Yam
Lysine 0.059mg 0.029mg Yam
Methionine 0.021mg 0.006mg Yam
Phenylalanine 0.071mg 0.019mg Yam
Valine 0.062mg 0.022mg Yam
Histidine 0.034mg 0.01mg Yam
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.037g 0.037g
Monounsaturated Fat 0.006g 0.005g Yam
Polyunsaturated fat 0.076g 0.032g Yam

Which food is preferable for your diet?

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

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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
9
Cucumber
Mineral Summary Score
25
Yam
8
Cucumber

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
4%
Cucumber
Carbohydrates
28%
Yam
4%
Cucumber
Fats
1%
Yam
1%
Cucumber

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.17g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.2)
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 contains less Sodium?
Cucumber
Cucumber contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Cucumber
Cucumber is lower in glycemic index (difference - 30)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.037 g)

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. Cucumber - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168409/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.