Yam, raw vs Dock, raw
Side by side, per 100 g, from the same USDA reference data.
Yam, raw has more — 118 calories per 100 g against 22 for dock, raw, a difference of 96 kcal (436% more). On protein it is Yam, raw 1.5 g versus dock, raw 2.0 g per 100 g.
Nutrient by nutrient, per 100 g
| Per 100 g | Yam, raw | Dock, raw | Difference |
|---|---|---|---|
| Calories | 118 kcal | 22 kcal | 96 kcal |
| Protein | 1.5 g | 2.0 g | 0.5 g |
| Total fat | 0.2 g | 0.7 g | 0.5 g |
| Saturated fat | 0.0 g | — g | — |
| Carbohydrate | 27.9 g | 3.2 g | 24.7 g |
| Fibre | 4.1 g | 2.9 g | 1.2 g |
| Sugars | 0.5 g | — g | — |
| Sodium | 9.0 mg | 4.0 mg | 5.0 mg |
| Potassium | 816.0 mg | 390.0 mg | 426.0 mg |
| Calcium | 17.0 mg | 44.0 mg | 27.0 mg |
| Iron | 0.5 mg | 2.4 mg | 1.9 mg |
| Vitamin C | 17.1 mg | 48.0 mg | 30.9 mg |
| Vitamin A | 7.0 µg | 200.0 µg | 193.0 µg |
| Cholesterol | 0.0 mg | 0.0 mg | equal |
| Water | 69.6 g | 93.0 g | 23.4 g |
Highlighted cells are the higher of the two. "Higher" is not automatically "better" — it depends entirely on what you are trying to do.
Source: USDA FoodData Central, SR Legacy. General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.