Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Asparagus
  5. Compare
  6. Asparagus vs. Yam

Asparagus vs. Yam — In-Depth Nutrition Comparison

Compare

Important differences between asparagus and yam

  • Asparagus has more vitamin K, iron, vitamin B2, and folate; however, yam is richer in potassium, vitamin B6, vitamin C, manganese, carbs, and fiber.
  • Asparagus's daily need coverage for vitamin K is 33% more.
  • Asparagus contains 4 times more vitamin B2 than yam. Asparagus contains 0.141mg of vitamin B2, while yam contains 0.032mg.
  • Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of asparagus is 32.

The food varieties used in the comparison are Asparagus, raw and Yam, raw.

Infographic

Asparagus vs Yam infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Yam
Yam
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more CalciumCalcium +41.2%
Contains more IronIron +296.3%
Contains more ZincZinc +125%
Contains less SodiumSodium -77.8%
Contains more SeleniumSelenium +228.6%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +304%
Contains more ManganeseManganese +151.3%
~equal in Copper ~0.178mg
~equal in Phosphorus ~55mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 19% 0% 13% 23% 36% 33% 18% 16% 21% 0% 104% 39%
Yam
Yam
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 57% 0% 2.3% 7% 28% 7.4% 10% 19% 68% 0% 5.8% 17%
Contains more Vitamin AVitamin A +442.9%
Contains more Vitamin EVitamin E +222.9%
Contains more Vitamin B1Vitamin B1 +27.7%
Contains more Vitamin B2Vitamin B2 +340.6%
Contains more Vitamin B3Vitamin B3 +77.2%
Contains more Vitamin KVitamin K +1708.7%
Contains more FolateFolate +126.1%
Contains more Vitamin CVitamin C +205.4%
Contains more Vitamin B5Vitamin B5 +14.6%
Contains more Vitamin B6Vitamin B6 +222%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Asparagus Yam DV% diff.
Vitamin K 41.6µg 2.3µg 33%
Iron 2.14mg 0.54mg 20%
Potassium 202mg 816mg 18%
Vitamin B6 0.091mg 0.293mg 16%
Vitamin C 5.6mg 17.1mg 13%
Manganese 0.158mg 0.397mg 10%
Carbs 3.88g 27.88g 8%
Fiber 2.1g 4.1g 8%
Vitamin B2 0.141mg 0.032mg 8%
Folate 52µg 23µg 7%
Calories 20kcal 118kcal 5%
Vitamin E 1.13mg 0.35mg 5%
Zinc 0.54mg 0.24mg 3%
Vitamin A 38µg 7µg 3%
Selenium 2.3µg 0.7µg 3%
Vitamin B1 0.143mg 0.112mg 3%
Vitamin B3 0.978mg 0.552mg 3%
Magnesium 14mg 21mg 2%
Protein 2.2g 1.53g 1%
Calcium 24mg 17mg 1%
Copper 0.189mg 0.178mg 1%
Vitamin B5 0.274mg 0.314mg 1%
Fructose 1g 1%
Protein per 100 calories 11g 1.3g N/A
Calories per 10 g protein 91kcal 771kcal N/A
Weight per 100 calories 500g 85g N/A
Fats 0.12g 0.17g 0%
Net carbs 1.78g 23.78g N/A
Sugar 1.88g 0.5g N/A
Phosphorus 52mg 55mg 0%
Sodium 2mg 9mg 0%
Choline 16mg 16.5mg 0%
Saturated fat 0.04g 0.037g 0%
Monounsaturated fat 0g 0.006g 0%
Polyunsaturated fat 0.05g 0.076g 0%
Tryptophan 0.027mg 0.012mg 0%
Threonine 0.084mg 0.054mg 0%
Isoleucine 0.075mg 0.052mg 0%
Leucine 0.128mg 0.096mg 0%
Lysine 0.104mg 0.059mg 0%
Methionine 0.031mg 0.021mg 0%
Phenylalanine 0.075mg 0.071mg 0%
Valine 0.115mg 0.062mg 0%
Histidine 0.049mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +43.8%
Contains more WaterWater +33.9%
Contains more FatsFats +41.7%
Contains more CarbsCarbs +618.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Yam
Yam
3
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +52%
~equal in Saturated fat ~0.037g

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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.