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Yam vs Vegetable - In-Depth Nutrition Comparison

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A recap on differences between Yam and Vegetable

  • Yam has more Potassium, Vitamin B6, Vitamin C, and Copper, however Vegetable is higher in Vitamin A, Vitamin K, and Vitamin B2.
  • Vegetable covers your daily Vitamin A needs 23% more than Yam.
  • Vegetable contains 5 times less Vitamin C than Yam. Yam contains 17.1mg of Vitamin C, while Vegetable contains 3.2mg.
  • Yam has less Sugar.

Food varieties used in this article are Yam, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Yam vs Vegetable 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
4
:
Contains more Potassium +382.8%
Contains more Copper +114.5%
Contains less Sodium -74.3%
Contains more Iron +51.9%
Contains more Calcium +47.1%
Contains more Zinc +104.2%
Equal in Magnesium - 22
Equal in Phosphorus - 51
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 8% 15% 16% 28% 14% 22% 5%
Contains more Potassium +382.8%
Contains more Copper +114.5%
Contains less Sodium -74.3%
Contains more Iron +51.9%
Contains more Calcium +47.1%
Contains more Zinc +104.2%
Equal in Magnesium - 22
Equal in Phosphorus - 51

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
5
:
Contains more Vitamin C +434.4%
Contains more Vitamin B1 +57.7%
Contains more Vitamin B5 +107.9%
Contains more Vitamin B6 +295.9%
Contains more Folate +21.1%
Contains more Vitamin A +2999.3%
Contains more Vitamin B2 +275%
Contains more Vitamin B3 +54.2%
Contains more Vitamin K +921.7%
Equal in Vitamin E - 0.38
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 11% 257% 8% 0% 18% 28% 16% 10% 18% 0% 59% 15%
Contains more Vitamin C +434.4%
Contains more Vitamin B1 +57.7%
Contains more Vitamin B5 +107.9%
Contains more Vitamin B6 +295.9%
Contains more Folate +21.1%
Contains more Vitamin A +2999.3%
Contains more Vitamin B2 +275%
Contains more Vitamin B3 +54.2%
Contains more Vitamin K +921.7%
Equal in Vitamin E - 0.38

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
36
Vegetable
Mineral Summary Score
25
Yam
17
Vegetable

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
17%
Vegetable
Carbohydrates
28%
Yam
13%
Vegetable
Fats
1%
Yam
1%
Vegetable

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Vegetable
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 - 2.62g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 26mg)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.3)
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.006g)
Which food is lower in glycemic index?
Vegetable
Vegetable is lower in glycemic index (difference - 6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.

All nutrients comparison - raw data values

Nutrient Yam Vegetable Opinion
Calories 118 65 Yam
Protein 1.53 2.86 Vegetable
Fats 0.17 0.15 Yam
Vitamin C 17.1 3.2 Yam
Carbs 27.88 13.09 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.54 0.82 Vegetable
Calcium 17 25 Vegetable
Potassium 816 169 Yam
Magnesium 21 22 Vegetable
Sugar 0.5 3.12 Yam
Fiber 4.1 4.4 Vegetable
Copper 0.178 0.083 Yam
Zinc 0.24 0.49 Vegetable
Starch
Phosphorus 55 51 Yam
Sodium 9 35 Yam
Vitamin A 138 4277 Vegetable
Vitamin E 0.35 0.38 Vegetable
Vitamin D 0 0
Vitamin B1 0.112 0.071 Yam
Vitamin B2 0.032 0.12 Vegetable
Vitamin B3 0.552 0.851 Vegetable
Vitamin B5 0.314 0.151 Yam
Vitamin B6 0.293 0.074 Yam
Vitamin B12 0 0
Vitamin K 2.3 23.5 Vegetable
Folate 23 19 Yam
Trans Fat 0 0
Saturated Fat 0.037 0.031 Vegetable
Monounsaturated Fat 0.006 0.01 Vegetable
Polyunsaturated fat 0.076 0.072 Yam
Tryptophan 0.012 0.029 Vegetable
Threonine 0.054 0.115 Vegetable
Isoleucine 0.052 0.139 Vegetable
Leucine 0.096 0.19 Vegetable
Lysine 0.059 0.17 Vegetable
Methionine 0.021 0.034 Vegetable
Phenylalanine 0.071 0.12 Vegetable
Valine 0.062 0.149 Vegetable
Histidine 0.034 0.073 Vegetable
Fructose

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.