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  6. Rutabagas vs. Yam

Rutabagas vs. Yam — In-Depth Nutrition Comparison

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What are the differences between Rutabagas and Yam?

  • Rutabagas are higher in Vitamin C, yet Yam is higher in Copper, Potassium, Manganese, Vitamin B6, and Fiber.
  • Rutabagas' daily need coverage for Vitamin C is 14% more.
  • Rutabagas have 9 times more Sugar than Yam. While Rutabagas have 4.46g of Sugar, Yam has only 0.49g.

We used Rutabagas, raw and Yam, cooked, boiled, drained, or baked, without salt types in this article.

Infographic

Rutabagas vs Yam infographic
Infographic link

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.
Rutabagas
Rutabagas
4
:
5
Yam
Yam
Contains more Calcium +207.1%
Contains more Magnesium +11.1%
Contains more Zinc +20%
Contains more Iron +18.2%
Contains more Potassium +119.7%
Contains less Sodium -33.3%
Contains more Copper +375%
Contains more Manganese +183.2%
Equal in Magnesium - 18
Equal in Phosphorus - 49
Equal in Selenium - 0.7
Rutabagas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 17% 15% 23% 27% 2% 7% 11% 18% 4%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Contains more Calcium +207.1%
Contains more Magnesium +11.1%
Contains more Zinc +20%
Contains more Iron +18.2%
Contains more Potassium +119.7%
Contains less Sodium -33.3%
Contains more Copper +375%
Contains more Manganese +183.2%
Equal in Magnesium - 18
Equal in Phosphorus - 49
Equal in Selenium - 0.7

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.
Rutabagas
Rutabagas
4
:
6
Yam
Yam
Contains more Vitamin C +106.6%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B3 +26.8%
Contains more Folate +31.3%
Contains more Vitamin A +6000%
Contains more Vitamin E +13.3%
Contains more Vitamin B5 +94.4%
Contains more Vitamin B6 +128%
Contains more Vitamin K +666.7%
Equal in Vitamin B1 - 0.095
Rutabagas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 1%
Yam
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 C +106.6%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B3 +26.8%
Contains more Folate +31.3%
Contains more Vitamin A +6000%
Contains more Vitamin E +13.3%
Contains more Vitamin B5 +94.4%
Contains more Vitamin B6 +128%
Contains more Vitamin K +666.7%
Equal in Vitamin B1 - 0.095

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rutabagas
Rutabagas
2
:
3
Yam
Yam
Contains more Fats +14.3%
Contains more Water +27.5%
Contains more Protein +38%
Contains more Carbs +218.8%
Equal in Other - 0.76
Rutabagas
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more Fats +14.3%
Contains more Water +27.5%
Contains more Protein +38%
Contains more Carbs +218.8%
Equal in Other - 0.76

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rutabagas
Rutabagas
3
:
0
Yam
Yam
Contains more Monounsaturated Fat +400%
Contains more Polyunsaturated fat +46.7%
Equal in Saturated Fat - 0.029
Rutabagas
19% 18% 63%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.088 g
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Contains more Monounsaturated Fat +400%
Contains more Polyunsaturated fat +46.7%
Equal in Saturated Fat - 0.029

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rutabagas Yam Opinion
Net carbs 6.32g 23.58g Yam
Protein 1.08g 1.49g Yam
Fats 0.16g 0.14g Rutabagas
Carbs 8.62g 27.48g Yam
Calories 37kcal 116kcal Yam
Starch 0.4g Rutabagas
Fructose 1.61g Rutabagas
Sugar 4.46g 0.49g Yam
Fiber 2.3g 3.9g Yam
Calcium 43mg 14mg Rutabagas
Iron 0.44mg 0.52mg Yam
Magnesium 20mg 18mg Rutabagas
Phosphorus 53mg 49mg Rutabagas
Potassium 305mg 670mg Yam
Sodium 12mg 8mg Yam
Zinc 0.24mg 0.2mg Rutabagas
Copper 0.032mg 0.152mg Yam
Manganese 0.131mg 0.371mg Yam
Selenium 0.7µg 0.7µg
Vitamin A 2IU 122IU Yam
Vitamin A RAE 0µg 6µg Yam
Vitamin E 0.3mg 0.34mg Yam
Vitamin C 25mg 12.1mg Rutabagas
Vitamin B1 0.09mg 0.095mg Yam
Vitamin B2 0.04mg 0.028mg Rutabagas
Vitamin B3 0.7mg 0.552mg Rutabagas
Vitamin B5 0.16mg 0.311mg Yam
Vitamin B6 0.1mg 0.228mg Yam
Folate 21µg 16µg Rutabagas
Vitamin K 0.3µg 2.3µg Yam
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 0.027g 0.029g Rutabagas
Monounsaturated Fat 0.025g 0.005g Rutabagas
Polyunsaturated fat 0.088g 0.06g Rutabagas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rutabagas 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
15%
Rutabagas
15%
Yam
Minerals Daily Need Coverage Score
13%
Rutabagas
23%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 3.97g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 21)
Which food is cheaper?
Yam
Yam is cheaper (difference - $2.3)
Which food is lower in Saturated Fat?
Rutabagas
Rutabagas is lower in Saturated Fat (difference - 0.002g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.