Yam vs. Vegetable — In-Depth Nutrition Comparison
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What are the main differences between yam and vegetable?
- Yam is richer in potassium, vitamin B6, vitamin C, and copper, yet vegetable is richer in vitamin A, vitamin K, and vitamin B2.
- Vegetable's daily need coverage for vitamin A is 83% higher.
- Yam has 4 times more potassium than vegetable. Yam has 670mg of potassium, while vegetable has 169mg.
- Yam contains less sugar.
- Yam has a lower glycemic index than vegetable.
We used Yam, cooked, boiled, drained, or baked, without salt and Vegetables, mixed, frozen, cooked, boiled, drained, without salt types in this comparison.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +296.4% |
| Contains more CopperCopper | +83.1% |
| Contains less SodiumSodium | -77.1% |
| Contains more SeleniumSelenium | +133.3% |
| Contains more MagnesiumMagnesium | +22.2% |
| Contains more CalciumCalcium | +78.6% |
| Contains more IronIron | +57.7% |
| Contains more ZincZinc | +145% |
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.
| Contains more Vitamin CVitamin C | +278.1% |
| Contains more Vitamin B1Vitamin B1 | +33.8% |
| Contains more Vitamin B5Vitamin B5 | +106% |
| Contains more Vitamin B6Vitamin B6 | +208.1% |
| Contains more Vitamin AVitamin A | +3466.7% |
| Contains more Vitamin EVitamin E | +11.8% |
| Contains more Vitamin B2Vitamin B2 | +328.6% |
| Contains more Vitamin B3Vitamin B3 | +54.2% |
| Contains more Vitamin KVitamin K | +921.7% |
| Contains more FolateFolate | +18.8% |
| Contains more CholineCholine | +48.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 6µg | 214µg | 23% |
| Vitamin K | 2.3µg | 23.5µg | 18% |
| Potassium | 670mg | 169mg | 15% |
| Vitamin B6 | 0.228mg | 0.074mg | 12% |
| Vitamin C | 12.1mg | 3.2mg | 10% |
| Copper | 0.152mg | 0.083mg | 8% |
| Vitamin B2 | 0.028mg | 0.12mg | 7% |
| Carbs | 27.48g | 13.09g | 5% |
| Iron | 0.52mg | 0.82mg | 4% |
| Calories | 116kcal | 65kcal | 3% |
| Vitamin B5 | 0.311mg | 0.151mg | 3% |
| Protein | 1.49g | 2.86g | 3% |
| Zinc | 0.2mg | 0.49mg | 3% |
| Vitamin B3 | 0.552mg | 0.851mg | 2% |
| Vitamin B1 | 0.095mg | 0.071mg | 2% |
| Fiber | 3.9g | 4.4g | 2% |
| Sodium | 8mg | 35mg | 1% |
| Folate | 16µg | 19µg | 1% |
| Magnesium | 18mg | 22mg | 1% |
| Calcium | 14mg | 25mg | 1% |
| Choline | 16.2mg | 24.1mg | 1% |
| Selenium | 0.7µg | 0.3µg | 1% |
| Fats | 0.14g | 0.15g | 0% |
| Net carbs | 23.58g | 8.69g | N/A |
| Sugar | 0.49g | 3.12g | N/A |
| Phosphorus | 49mg | 51mg | 0% |
| Vitamin E | 0.34mg | 0.38mg | 0% |
| Manganese | 0.371mg | 0.379mg | 0% |
| Saturated fat | 0.029g | 0.031g | 0% |
| Monounsaturated fat | 0.005g | 0.01g | 0% |
| Polyunsaturated fat | 0.06g | 0.072g | 0% |
| Tryptophan | 0.012mg | 0.029mg | 0% |
| Threonine | 0.052mg | 0.115mg | 0% |
| Isoleucine | 0.05mg | 0.139mg | 0% |
| Leucine | 0.094mg | 0.19mg | 0% |
| Lysine | 0.058mg | 0.17mg | 0% |
| Methionine | 0.02mg | 0.034mg | 0% |
| Phenylalanine | 0.069mg | 0.12mg | 0% |
| Valine | 0.06mg | 0.149mg | 0% |
| Histidine | 0.033mg | 0.073mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +109.9% |
| Contains more OtherOther | +13.4% |
| Contains more ProteinProtein | +91.9% |
| Contains more WaterWater | +18.7% |
~equal in
Fats
~0.15g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +100% |
| Contains more Poly. FatPolyunsaturated fat | +20% |
~equal in
Saturated fat
~0.031g
