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  6. Yam vs. Kale

Yam vs. Kale — In-Depth Nutrition Comparison

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What are the main differences between Yam and Kale?

  • Yam is richer in Potassium, Fiber, Vitamin B6, and Vitamin B5, yet Kale is richer in Vitamin K, Vitamin A RAE, Vitamin C, and Calcium.
  • Kale's daily need coverage for Vitamin K is 679% higher.
  • Yam has 6 times more Vitamin B5 than Kale. Yam has 0.311mg of Vitamin B5, while Kale has 0.049mg.

We used Yam, cooked, boiled, drained, or baked, without salt and Kale, cooked, boiled, drained, without salt types in this comparison.

Infographic

Yam vs Kale 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
3
:
6
Kale
Kale
Contains more Phosphorus +75%
Contains more Potassium +193.9%
Contains less Sodium -65.2%
Contains more Calcium +414.3%
Contains more Iron +73.1%
Contains more Zinc +20%
Contains more Manganese +12.1%
Contains more Selenium +28.6%
Equal in Magnesium - 18
Equal in Copper - 0.156
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Contains more Phosphorus +75%
Contains more Potassium +193.9%
Contains less Sodium -65.2%
Contains more Calcium +414.3%
Contains more Iron +73.1%
Contains more Zinc +20%
Contains more Manganese +12.1%
Contains more Selenium +28.6%
Equal in Magnesium - 18
Equal in Copper - 0.156

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
5
:
5
Kale
Kale
Contains more Vitamin B1 +79.2%
Contains more Vitamin B3 +10.4%
Contains more Vitamin B5 +534.7%
Contains more Vitamin B6 +65.2%
Contains more Folate +23.1%
Contains more Vitamin A +11064.8%
Contains more Vitamin E +150%
Contains more Vitamin C +238.8%
Contains more Vitamin B2 +150%
Contains more Vitamin K +35421.7%
Equal in Vitamin B3 - 0.5
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%
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
Contains more Vitamin B1 +79.2%
Contains more Vitamin B3 +10.4%
Contains more Vitamin B5 +534.7%
Contains more Vitamin B6 +65.2%
Contains more Folate +23.1%
Contains more Vitamin A +11064.8%
Contains more Vitamin E +150%
Contains more Vitamin C +238.8%
Contains more Vitamin B2 +150%
Contains more Vitamin K +35421.7%
Equal in Vitamin B3 - 0.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
:
4
Kale
Kale
Contains more Carbs +388.1%
Contains more Protein +27.5%
Contains more Fats +185.7%
Contains more Water +30%
Contains more Other +14.5%
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more Carbs +388.1%
Contains more Protein +27.5%
Contains more Fats +185.7%
Contains more Water +30%
Contains more Other +14.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
:
2
Kale
Kale
Contains less Saturated Fat -44.2%
Contains more Monounsaturated Fat +500%
Contains more Polyunsaturated fat +221.7%
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Contains less Saturated Fat -44.2%
Contains more Monounsaturated Fat +500%
Contains more Polyunsaturated fat +221.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yam Kale Opinion
Net carbs 23.58g 3.63g Yam
Protein 1.49g 1.9g Kale
Fats 0.14g 0.4g Kale
Carbs 27.48g 5.63g Yam
Calories 116kcal 28kcal Yam
Sugar 0.49g 1.25g Yam
Fiber 3.9g 2g Yam
Calcium 14mg 72mg Kale
Iron 0.52mg 0.9mg Kale
Magnesium 18mg 18mg
Phosphorus 49mg 28mg Yam
Potassium 670mg 228mg Yam
Sodium 8mg 23mg Yam
Zinc 0.2mg 0.24mg Kale
Copper 0.152mg 0.156mg Kale
Manganese 0.371mg 0.416mg Kale
Selenium 0.7µg 0.9µg Kale
Vitamin A 122IU 13621IU Kale
Vitamin A RAE 6µg 681µg Kale
Vitamin E 0.34mg 0.85mg Kale
Vitamin C 12.1mg 41mg Kale
Vitamin B1 0.095mg 0.053mg Yam
Vitamin B2 0.028mg 0.07mg Kale
Vitamin B3 0.552mg 0.5mg Yam
Vitamin B5 0.311mg 0.049mg Yam
Vitamin B6 0.228mg 0.138mg Yam
Folate 16µg 13µg Yam
Vitamin K 2.3µg 817µg Kale
Tryptophan 0.012mg 0.023mg Kale
Threonine 0.052mg 0.085mg Kale
Isoleucine 0.05mg 0.114mg Kale
Leucine 0.094mg 0.133mg Kale
Lysine 0.058mg 0.114mg Kale
Methionine 0.02mg 0.018mg Yam
Phenylalanine 0.069mg 0.097mg Kale
Valine 0.06mg 0.104mg Kale
Histidine 0.033mg 0.04mg Kale
Saturated Fat 0.029g 0.052g Yam
Monounsaturated Fat 0.005g 0.03g Kale
Polyunsaturated fat 0.06g 0.193g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Kale
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
258%
Kale
Minerals Daily Need Coverage Score
23%
Yam
22%
Kale

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 0.76g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.023g)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 51)
Which food is cheaper?
Kale
Kale is cheaper (difference - $0.2)
Which food is richer in minerals?
Kale
Kale is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.