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  6. Yam vs. Turnip

Yam vs. Turnip — In-Depth Nutrition Comparison

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What are the main differences between Yam and Turnip?

  • Yam is richer in Potassium, Vitamin B6, Manganese, Fiber, and Copper, yet Turnip is richer in Vitamin C.
  • Yam's daily need coverage for Potassium is 14% higher.
  • Yam has 3 times more Manganese than Turnip. Yam has 0.371mg of Manganese, while Turnip has 0.134mg.
  • Yam contains less Sugar.

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

Infographic

Yam vs Turnip 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.
Yam
Yam
7
:
2
Turnip
Turnip
Contains more Iron +73.3%
Contains more Magnesium +63.6%
Contains more Phosphorus +81.5%
Contains more Potassium +250.8%
Contains less Sodium -88.1%
Contains more Copper +78.8%
Contains more Manganese +176.9%
Contains more Calcium +114.3%
Contains more Zinc +35%
Equal in Selenium - 0.7
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Turnip
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 12% 8% 12% 17% 9% 8% 29% 18% 4%
Contains more Iron +73.3%
Contains more Magnesium +63.6%
Contains more Phosphorus +81.5%
Contains more Potassium +250.8%
Contains less Sodium -88.1%
Contains more Copper +78.8%
Contains more Manganese +176.9%
Contains more Calcium +114.3%
Contains more Zinc +35%
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.
Yam
Yam
8
:
2
Turnip
Turnip
Contains more Vitamin A +∞%
Contains more Vitamin E +1033.3%
Contains more Vitamin B1 +137.5%
Contains more Vitamin B3 +38%
Contains more Vitamin B5 +55.5%
Contains more Vitamin B6 +153.3%
Contains more Vitamin K +2200%
Contains more Vitamin C +73.6%
Equal in Vitamin B2 - 0.03
Equal in Folate - 15
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%
Turnip
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 70% 10% 7% 8% 12% 21% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +1033.3%
Contains more Vitamin B1 +137.5%
Contains more Vitamin B3 +38%
Contains more Vitamin B5 +55.5%
Contains more Vitamin B6 +153.3%
Contains more Vitamin K +2200%
Contains more Vitamin C +73.6%
Equal in Vitamin B2 - 0.03
Equal in Folate - 15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
4
:
1
Turnip
Turnip
Contains more Protein +65.6%
Contains more Fats +40%
Contains more Carbs +327.4%
Contains more Water +31%
Equal in Other - 0.7
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Turnip
6% 92%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 6.43 g
Water: 91.87 g
Other: 0.7 g
Contains more Protein +65.6%
Contains more Fats +40%
Contains more Carbs +327.4%
Contains more Water +31%
Equal in Other - 0.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
:
2
Turnip
Turnip
Contains more Polyunsaturated fat +13.2%
Contains less Saturated Fat -62.1%
Contains more Monounsaturated Fat +20%
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Turnip
16% 9% 76%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.053 g
Contains more Polyunsaturated fat +13.2%
Contains less Saturated Fat -62.1%
Contains more Monounsaturated Fat +20%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yam Turnip Opinion
Net carbs 23.58g 4.63g Yam
Protein 1.49g 0.9g Yam
Fats 0.14g 0.1g Yam
Carbs 27.48g 6.43g Yam
Calories 116kcal 28kcal Yam
Sugar 0.49g 3.8g Yam
Fiber 3.9g 1.8g Yam
Calcium 14mg 30mg Turnip
Iron 0.52mg 0.3mg Yam
Magnesium 18mg 11mg Yam
Phosphorus 49mg 27mg Yam
Potassium 670mg 191mg Yam
Sodium 8mg 67mg Yam
Zinc 0.2mg 0.27mg Turnip
Copper 0.152mg 0.085mg Yam
Manganese 0.371mg 0.134mg Yam
Selenium 0.7µg 0.7µg
Vitamin A 122IU 0IU Yam
Vitamin A RAE 6µg 0µg Yam
Vitamin E 0.34mg 0.03mg Yam
Vitamin C 12.1mg 21mg Turnip
Vitamin B1 0.095mg 0.04mg Yam
Vitamin B2 0.028mg 0.03mg Turnip
Vitamin B3 0.552mg 0.4mg Yam
Vitamin B5 0.311mg 0.2mg Yam
Vitamin B6 0.228mg 0.09mg Yam
Folate 16µg 15µg Yam
Vitamin K 2.3µg 0.1µg Yam
Tryptophan 0.012mg 0.009mg Yam
Threonine 0.052mg 0.025mg Yam
Isoleucine 0.05mg 0.036mg Yam
Leucine 0.094mg 0.033mg Yam
Lysine 0.058mg 0.036mg Yam
Methionine 0.02mg 0.011mg Yam
Phenylalanine 0.069mg 0.017mg Yam
Valine 0.06mg 0.03mg Yam
Histidine 0.033mg 0.014mg Yam
Saturated Fat 0.029g 0.011g Turnip
Monounsaturated Fat 0.005g 0.006g Turnip
Polyunsaturated fat 0.06g 0.053g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Turnip
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%
Yam
12%
Turnip
Minerals Daily Need Coverage Score
23%
Yam
12%
Turnip

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 3.31g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 59mg)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in Saturated Fat?
Turnip
Turnip is lower in Saturated Fat (difference - 0.018g)
Which food is cheaper?
Turnip
Turnip is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/nutrients
  2. Turnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170465/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.