Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Artichoke vs Yam - In-Depth Nutrition Comparison

Compare

How are Artichoke and Yam different?

  • Artichoke is richer in Folate, Vitamin K, Magnesium, Iron, Copper, and Fiber, while Yam is higher in Vitamin B6, Potassium, Manganese, and Vitamin C.
  • Yam covers your daily need of Vitamin B6 14% more than Artichoke.
  • Artichoke contains 6 times more Vitamin K than Yam. Artichoke contains 14.8µg of Vitamin K, while Yam contains 2.3µg.

Artichokes, (globe or french), raw and Yam, raw types were used in this article.

Infographic

Artichoke 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Yam
Contains more Calcium +158.8%
Contains more Iron +137%
Contains more Magnesium +185.7%
Contains more Phosphorus +63.6%
Contains more Zinc +104.2%
Contains more Copper +29.8%
Contains more Potassium +120.5%
Contains less Sodium -90.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 14% 48% 43% 39% 33% 13% 14% 77%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Contains more Calcium +158.8%
Contains more Iron +137%
Contains more Magnesium +185.7%
Contains more Phosphorus +63.6%
Contains more Zinc +104.2%
Contains more Copper +29.8%
Contains more Potassium +120.5%
Contains less Sodium -90.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Yam
Contains more Vitamin B2 +106.3%
Contains more Vitamin B3 +89.5%
Contains more Folate +195.7%
Contains more Vitamin K +543.5%
Contains more Vitamin A +961.5%
Contains more Vitamin E +84.2%
Contains more Vitamin C +46.2%
Contains more Vitamin B1 +55.6%
Contains more Vitamin B6 +152.6%
Equal in Vitamin B5 - 0.314
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 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin B2 +106.3%
Contains more Vitamin B3 +89.5%
Contains more Folate +195.7%
Contains more Vitamin K +543.5%
Contains more Vitamin A +961.5%
Contains more Vitamin E +84.2%
Contains more Vitamin C +46.2%
Contains more Vitamin B1 +55.6%
Contains more Vitamin B6 +152.6%
Equal in Vitamin B5 - 0.314

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Artichoke Yam
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat 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 23.78g Yam
Protein 3.27g 1.53g Artichoke
Fats 0.15g 0.17g Yam
Carbs 10.51g 27.88g Yam
Calories 47kcal 118kcal Yam
Starch g g
Fructose g g
Sugar 0.99g 0.5g Yam
Fiber 5.4g 4.1g Artichoke
Calcium 44mg 17mg Artichoke
Iron 1.28mg 0.54mg Artichoke
Magnesium 60mg 21mg Artichoke
Phosphorus 90mg 55mg Artichoke
Potassium 370mg 816mg Yam
Sodium 94mg 9mg Yam
Zinc 0.49mg 0.24mg Artichoke
Copper 0.231mg 0.178mg Artichoke
Vitamin A 13IU 138IU Yam
Vitamin E 0.19mg 0.35mg Yam
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 11.7mg 17.1mg Yam
Vitamin B1 0.072mg 0.112mg Yam
Vitamin B2 0.066mg 0.032mg Artichoke
Vitamin B3 1.046mg 0.552mg Artichoke
Vitamin B5 0.338mg 0.314mg Artichoke
Vitamin B6 0.116mg 0.293mg Yam
Folate 68µg 23µg Artichoke
Vitamin B12 0µg 0µg
Vitamin K 14.8µg 2.3µg Artichoke
Tryptophan mg 0.012mg Yam
Threonine mg 0.054mg Yam
Isoleucine mg 0.052mg Yam
Leucine mg 0.096mg Yam
Lysine mg 0.059mg Yam
Methionine mg 0.021mg Yam
Phenylalanine mg 0.071mg Yam
Valine mg 0.062mg Yam
Histidine mg 0.034mg Yam
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.036g 0.037g Artichoke
Monounsaturated Fat 0.005g 0.006g Yam
Polyunsaturated fat 0.064g 0.076g Yam

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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
19
Artichoke
19
Yam
Mineral Summary Score
35
Artichoke
25
Yam

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
20%
Artichoke
9%
Yam
Carbohydrates
11%
Artichoke
28%
Yam
Fats
1%
Artichoke
1%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 85mg)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.2)
Which food is lower in Saturated Fat?
Artichoke
Artichoke is lower in Saturated Fat (difference - 0.001g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/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.