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% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
14%
20%
Minerals Daily Need Coverage Score
23%
19%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 2.63g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 27mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.002g)
Which food is lower in glycemic index?
Yam is lower in glycemic index (difference - 15)
Which food is cheaper?
Yam is cheaper (difference - $0.3)
Which food is richer in minerals?
Vegetable is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.