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Yam vs. Eggplant — In-Depth Nutrition Comparison

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Differences between Yam and Eggplant

  • Eggplant contains less Potassium, Vitamin B6, Vitamin C, Copper, and Manganese than Yam.
  • Yam's daily need coverage for Potassium is 13% higher.
  • Eggplant contains 6 times less Vitamin C than Yam. Yam contains 12.1mg of Vitamin C, while Eggplant contains 2.2mg.
  • The amount of Sugar in Yam is lower.

The food types used in this comparison are Yam, cooked, boiled, drained, or baked, without salt and Eggplant, raw.

Infographic

Yam vs Eggplant 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
9
:
Contains more Calcium +55.6%
Contains more Iron +126.1%
Contains more Magnesium +28.6%
Contains more Phosphorus +104.2%
Contains more Potassium +192.6%
Contains more Zinc +25%
Contains more Copper +87.7%
Contains more Manganese +59.9%
Contains more Selenium +133.3%
Contains less Sodium -75%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 10% 11% 21% 1% 5% 27% 31% 2%
Contains more Calcium +55.6%
Contains more Iron +126.1%
Contains more Magnesium +28.6%
Contains more Phosphorus +104.2%
Contains more Potassium +192.6%
Contains more Zinc +25%
Contains more Copper +87.7%
Contains more Manganese +59.9%
Contains more Selenium +133.3%
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
6
:
Contains more Vitamin A +430.4%
Contains more Vitamin E +13.3%
Contains more Vitamin C +450%
Contains more Vitamin B1 +143.6%
Contains more Vitamin B5 +10.7%
Contains more Vitamin B6 +171.4%
Contains more Vitamin B2 +32.1%
Contains more Vitamin B3 +17.6%
Contains more Folate +37.5%
Contains more Vitamin K +52.2%
Equal in Vitamin B5 - 0.281
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 6% 0% 8% 10% 9% 13% 17% 20% 17% 0% 9%
Contains more Vitamin A +430.4%
Contains more Vitamin E +13.3%
Contains more Vitamin C +450%
Contains more Vitamin B1 +143.6%
Contains more Vitamin B5 +10.7%
Contains more Vitamin B6 +171.4%
Contains more Vitamin B2 +32.1%
Contains more Vitamin B3 +17.6%
Contains more Folate +37.5%
Contains more Vitamin K +52.2%
Equal in Vitamin B5 - 0.281

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
3
:
Contains more Protein +52%
Contains more Carbs +367.3%
Contains more Other +15.2%
Contains more Fats +28.6%
Contains more Water +31.6%
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
6% 92%
Protein: 0.98 g
Fats: 0.18 g
Carbs: 5.88 g
Water: 92.3 g
Other: 0.66 g
Contains more Protein +52%
Contains more Carbs +367.3%
Contains more Other +15.2%
Contains more Fats +28.6%
Contains more Water +31.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
1
:
Contains less Saturated Fat -14.7%
Contains more Monounsaturated Fat +220%
Contains more Polyunsaturated fat +26.7%
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
27% 13% 60%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.076 g
Contains less Saturated Fat -14.7%
Contains more Monounsaturated Fat +220%
Contains more Polyunsaturated fat +26.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam Eggplant
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yam Eggplant Opinion
Net carbs 23.58g 2.88g Yam
Protein 1.49g 0.98g Yam
Fats 0.14g 0.18g Eggplant
Carbs 27.48g 5.88g Yam
Calories 116kcal 25kcal Yam
Fructose 1.54g Eggplant
Sugar 0.49g 3.53g Yam
Fiber 3.9g 3g Yam
Calcium 14mg 9mg Yam
Iron 0.52mg 0.23mg Yam
Magnesium 18mg 14mg Yam
Phosphorus 49mg 24mg Yam
Potassium 670mg 229mg Yam
Sodium 8mg 2mg Eggplant
Zinc 0.2mg 0.16mg Yam
Copper 0.152mg 0.081mg Yam
Manganese 0.371mg 0.232mg Yam
Selenium 0.7µg 0.3µg Yam
Vitamin A 122IU 23IU Yam
Vitamin A RAE 6µg 1µg Yam
Vitamin E 0.34mg 0.3mg Yam
Vitamin C 12.1mg 2.2mg Yam
Vitamin B1 0.095mg 0.039mg Yam
Vitamin B2 0.028mg 0.037mg Eggplant
Vitamin B3 0.552mg 0.649mg Eggplant
Vitamin B5 0.311mg 0.281mg Yam
Vitamin B6 0.228mg 0.084mg Yam
Folate 16µg 22µg Eggplant
Vitamin K 2.3µg 3.5µg Eggplant
Tryptophan 0.012mg 0.009mg Yam
Threonine 0.052mg 0.037mg Yam
Isoleucine 0.05mg 0.045mg Yam
Leucine 0.094mg 0.064mg Yam
Lysine 0.058mg 0.047mg Yam
Methionine 0.02mg 0.011mg Yam
Phenylalanine 0.069mg 0.043mg Yam
Valine 0.06mg 0.053mg Yam
Histidine 0.033mg 0.023mg Yam
Saturated Fat 0.029g 0.034g Yam
Monounsaturated Fat 0.005g 0.016g Eggplant
Polyunsaturated fat 0.06g 0.076g Eggplant

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Eggplant
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
9%
Eggplant
Minerals Daily Need Coverage Score
23%
Yam
12%
Eggplant

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 3.04g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.005g)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food contains less Sodium?
Eggplant
Eggplant contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Eggplant
Eggplant is lower in glycemic index (difference - 21)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)
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. Eggplant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169228/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.