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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 Potassium +455.1%
Contains more Magnesium +61.5%
Contains more Copper +334.1%
Contains more Zinc +20%
Contains more Phosphorus +129.2%
Contains less Sodium -77.8%
Equal in Calcium - 16
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 13% 10% 14% 6% 11% 1%
Contains more Iron +92.9%
Contains more Potassium +455.1%
Contains more Magnesium +61.5%
Contains more Copper +334.1%
Contains more Zinc +20%
Contains more Phosphorus +129.2%
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 C +510.7%
Contains more Vitamin A +31.4%
Contains more Vitamin E +1066.7%
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 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 10% 7% 1% 0% 7% 8% 2% 16% 10% 0% 41% 6%
Contains more Vitamin C +510.7%
Contains more Vitamin A +31.4%
Contains more Vitamin E +1066.7%
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 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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

Nutrient Yam Cucumber Opinion
Calories 118 15 Yam
Protein 1.53 0.65 Yam
Fats 0.17 0.11 Yam
Vitamin C 17.1 2.8 Yam
Net carbs 23.780000686645508 3.130000114440918 Yam
Carbs 27.88 3.63 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.54 0.28 Yam
Calcium 17 16 Yam
Potassium 816 147 Yam
Magnesium 21 13 Yam
Sugar 0.5 1.67 Yam
Fiber 4.1 0.5 Yam
Copper 0.178 0.041 Yam
Zinc 0.24 0.2 Yam
Starch 0.83 Cucumber
Phosphorus 55 24 Yam
Sodium 9 2 Cucumber
Vitamin A 138 105 Yam
Vitamin E 0.35 0.03 Yam
Vitamin D 0 0
Vitamin B1 0.112 0.027 Yam
Vitamin B2 0.032 0.033 Cucumber
Vitamin B3 0.552 0.098 Yam
Vitamin B5 0.314 0.259 Yam
Vitamin B6 0.293 0.04 Yam
Vitamin B12 0 0
Vitamin K 2.3 16.4 Cucumber
Folate 23 7 Yam
Trans Fat 0 0
Saturated Fat 0.037 0.037
Monounsaturated Fat 0.006 0.005 Yam
Polyunsaturated fat 0.076 0.032 Yam
Tryptophan 0.012 0.005 Yam
Threonine 0.054 0.019 Yam
Isoleucine 0.052 0.021 Yam
Leucine 0.096 0.029 Yam
Lysine 0.059 0.029 Yam
Methionine 0.021 0.006 Yam
Phenylalanine 0.071 0.019 Yam
Valine 0.062 0.022 Yam
Histidine 0.034 0.01 Yam
Fructose 0.87 Cucumber

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.