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Artichoke vs. Yam — In-Depth Nutrition Comparison

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How are Artichoke and Yam different?

  • Artichoke is higher in Folate, Vitamin K, Magnesium, Iron, Copper, Fiber, and Phosphorus, however, Yam is richer in Potassium, and Vitamin B6.
  • Daily need coverage for Folate from Artichoke is 13% higher.
  • Artichoke contains 6 times more Vitamin K than Yam. While Artichoke contains 14.8µg of Vitamin K, Yam contains only 2.3µg.

Artichokes, (globe or french), raw and Yam, cooked, boiled, drained, or baked, without salt are the varieties used in this article.

Infographic

Artichoke vs Yam 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.
:
4
Yam
Contains more Calcium +214.3%
Contains more Iron +146.2%
Contains more Magnesium +233.3%
Contains more Phosphorus +83.7%
Contains more Zinc +145%
Contains more Copper +52%
Contains more Potassium +81.1%
Contains less Sodium -91.5%
Contains more Manganese +44.9%
Contains more Selenium +250%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 48% 43% 39% 33% 13% 14% 77% 34% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Contains more Calcium +214.3%
Contains more Iron +146.2%
Contains more Magnesium +233.3%
Contains more Phosphorus +83.7%
Contains more Zinc +145%
Contains more Copper +52%
Contains more Potassium +81.1%
Contains less Sodium -91.5%
Contains more Manganese +44.9%
Contains more Selenium +250%

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.
:
5
Yam
Contains more Vitamin B2 +135.7%
Contains more Vitamin B3 +89.5%
Contains more Folate +325%
Contains more Vitamin K +543.5%
Contains more Vitamin A +838.5%
Contains more Vitamin E +78.9%
Contains more Vitamin B1 +31.9%
Contains more Vitamin B6 +96.6%
Equal in Vitamin C - 12.1
Equal in Vitamin B5 - 0.311
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 39% 18% 16% 20% 21% 27% 51% 0% 37%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
Contains more Vitamin B2 +135.7%
Contains more Vitamin B3 +89.5%
Contains more Folate +325%
Contains more Vitamin K +543.5%
Contains more Vitamin A +838.5%
Contains more Vitamin E +78.9%
Contains more Vitamin B1 +31.9%
Contains more Vitamin B6 +96.6%
Equal in Vitamin C - 12.1
Equal in Vitamin B5 - 0.311

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Yam
Contains more Protein +119.5%
Contains more Water +21.1%
Contains more Other +48.7%
Contains more Carbs +161.5%
Equal in Fats - 0.14
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 g
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more Protein +119.5%
Contains more Water +21.1%
Contains more Other +48.7%
Contains more Carbs +161.5%
Equal in Fats - 0.14

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Yam
Contains less Saturated Fat -19.4%
Equal in Monounsaturated Fat - 0.005
Equal in Polyunsaturated fat - 0.06
34% 5% 61%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.064 g
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Contains less Saturated Fat -19.4%
Equal in Monounsaturated Fat - 0.005
Equal in Polyunsaturated fat - 0.06

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Artichoke Yam
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Artichoke Yam Opinion
Net carbs 5.11g 23.58g Yam
Protein 3.27g 1.49g Artichoke
Fats 0.15g 0.14g Artichoke
Carbs 10.51g 27.48g Yam
Calories 47kcal 116kcal Yam
Sugar 0.99g 0.49g Yam
Fiber 5.4g 3.9g Artichoke
Calcium 44mg 14mg Artichoke
Iron 1.28mg 0.52mg Artichoke
Magnesium 60mg 18mg Artichoke
Phosphorus 90mg 49mg Artichoke
Potassium 370mg 670mg Yam
Sodium 94mg 8mg Yam
Zinc 0.49mg 0.2mg Artichoke
Copper 0.231mg 0.152mg Artichoke
Manganese 0.256mg 0.371mg Yam
Selenium 0.2µg 0.7µg Yam
Vitamin A 13IU 122IU Yam
Vitamin A RAE 1µg 6µg Yam
Vitamin E 0.19mg 0.34mg Yam
Vitamin C 11.7mg 12.1mg Yam
Vitamin B1 0.072mg 0.095mg Yam
Vitamin B2 0.066mg 0.028mg Artichoke
Vitamin B3 1.046mg 0.552mg Artichoke
Vitamin B5 0.338mg 0.311mg Artichoke
Vitamin B6 0.116mg 0.228mg Yam
Folate 68µg 16µg Artichoke
Vitamin K 14.8µg 2.3µg Artichoke
Tryptophan 0.012mg Yam
Threonine 0.052mg Yam
Isoleucine 0.05mg Yam
Leucine 0.094mg Yam
Lysine 0.058mg Yam
Methionine 0.02mg Yam
Phenylalanine 0.069mg Yam
Valine 0.06mg Yam
Histidine 0.033mg Yam
Saturated Fat 0.036g 0.029g Yam
Monounsaturated Fat 0.005g 0.005g
Polyunsaturated fat 0.064g 0.06g Artichoke

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Artichoke Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
19%
Artichoke
15%
Yam
Minerals Daily Need Coverage Score
31%
Artichoke
23%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 86mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.007g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.2)
Which food is lower in glycemic index?
Artichoke
Artichoke is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Artichoke
Artichoke is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.