Yam vs. Asparagus — In-Depth Nutrition Comparison

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Summary of differences between yam and asparagus

Yam has more potassium, vitamin B6, manganese, vitamin C, and fiber, while asparagus has more vitamin K, iron, vitamin A, folate, and vitamin B2.
Asparagus covers your daily need for vitamin K, 33% more than yam.
Yam contains 3 times more potassium than asparagus. While yam contains 670mg of potassium, asparagus contains only 202mg.
Asparagus has a lower glycemic index. The glycemic index of asparagus is 32, while the glycemic index of yam is 51.

These are the specific foods used in this comparison Yam, cooked, boiled, drained, or baked, without salt and Asparagus, raw.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Yam

Asparagus

Contains more MagnesiumMagnesium	+28.6%
Contains more PotassiumPotassium	+231.7%
Contains more ManganeseManganese	+134.8%

Contains more CalciumCalcium	+71.4%
Contains more IronIron	+311.5%
Contains more CopperCopper	+24.3%
Contains more ZincZinc	+170%
Contains less SodiumSodium	-75%
Contains more SeleniumSelenium	+228.6%

~equal in Phosphorus ~52mg

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

Asparagus

Contains more Vitamin CVitamin C	+116.1%
Contains more Vitamin B5Vitamin B5	+13.5%
Contains more Vitamin B6Vitamin B6	+150.5%

Contains more Vitamin AVitamin A	+533.3%
Contains more Vitamin EVitamin E	+232.4%
Contains more Vitamin B1Vitamin B1	+50.5%
Contains more Vitamin B2Vitamin B2	+403.6%
Contains more Vitamin B3Vitamin B3	+77.2%
Contains more Vitamin KVitamin K	+1708.7%
Contains more FolateFolate	+225%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	2.3µg	41.6µg	33%
Iron	0.52mg	2.14mg	20%
Potassium	670mg	202mg	14%
Vitamin B6	0.228mg	0.091mg	11%
Manganese	0.371mg	0.158mg	9%
Vitamin B2	0.028mg	0.141mg	9%
Folate	16µg	52µg	9%
Carbs	27.48g	3.88g	8%
Vitamin C	12.1mg	5.6mg	7%
Fiber	3.9g	2.1g	7%
Calories	116kcal	20kcal	5%
Vitamin E	0.34mg	1.13mg	5%
Copper	0.152mg	0.189mg	4%
Vitamin A	6µg	38µg	4%
Vitamin B1	0.095mg	0.143mg	4%
Zinc	0.2mg	0.54mg	3%
Selenium	0.7µg	2.3µg	3%
Vitamin B3	0.552mg	0.978mg	3%
Protein	1.49g	2.2g	1%
Magnesium	18mg	14mg	1%
Calcium	14mg	24mg	1%
Vitamin B5	0.311mg	0.274mg	1%
Fructose		1g	1%
Protein per 100 calories	1.3g	11g	N/A
Calories per 10 g protein	779kcal	91kcal	N/A
Weight per 100 calories	86g	500g	N/A
Fats	0.14g	0.12g	0%
Net carbs	23.58g	1.78g	N/A
Sugar	0.49g	1.88g	N/A
Phosphorus	49mg	52mg	0%
Sodium	8mg	2mg	0%
Choline	16.2mg	16mg	0%
Saturated fat	0.029g	0.04g	0%
Monounsaturated fat	0.005g	0g	0%
Polyunsaturated fat	0.06g	0.05g	0%
Tryptophan	0.012mg	0.027mg	0%
Threonine	0.052mg	0.084mg	0%
Isoleucine	0.05mg	0.075mg	0%
Leucine	0.094mg	0.128mg	0%
Lysine	0.058mg	0.104mg	0%
Methionine	0.02mg	0.031mg	0%
Phenylalanine	0.069mg	0.075mg	0%
Valine	0.06mg	0.115mg	0%
Histidine	0.033mg	0.049mg	0%