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 for 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.
- Artichoke has a lower glycemic index (32) than yam (51).
Artichokes, (globe or french), raw and Yam, cooked, boiled, drained, or baked, without salt are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +233.3% |
| Contains more CalciumCalcium | +214.3% |
| Contains more IronIron | +146.2% |
| Contains more CopperCopper | +52% |
| Contains more ZincZinc | +145% |
| Contains more PhosphorusPhosphorus | +83.7% |
| Contains more PotassiumPotassium | +81.1% |
| Contains less SodiumSodium | -91.5% |
| Contains more ManganeseManganese | +44.9% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin B2Vitamin B2 | +135.7% |
| Contains more Vitamin B3Vitamin B3 | +89.5% |
| Contains more Vitamin KVitamin K | +543.5% |
| Contains more FolateFolate | +325% |
| Contains more CholineCholine | +112.3% |
| Contains more Vitamin AVitamin A | +500% |
| Contains more Vitamin EVitamin E | +78.9% |
| Contains more Vitamin B1Vitamin B1 | +31.9% |
| Contains more Vitamin B6Vitamin B6 | +96.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 68µg | 16µg | 13% |
| Iron | 1.28mg | 0.52mg | 10% |
| Vitamin K | 14.8µg | 2.3µg | 10% |
| Magnesium | 60mg | 18mg | 10% |
| Vitamin B6 | 0.116mg | 0.228mg | 9% |
| Copper | 0.231mg | 0.152mg | 9% |
| Potassium | 370mg | 670mg | 9% |
| Phosphorus | 90mg | 49mg | 6% |
| Carbs | 10.51g | 27.48g | 6% |
| Fiber | 5.4g | 3.9g | 6% |
| Manganese | 0.256mg | 0.371mg | 5% |
| Protein | 3.27g | 1.49g | 4% |
| Sodium | 94mg | 8mg | 4% |
| Calcium | 44mg | 14mg | 3% |
| Zinc | 0.49mg | 0.2mg | 3% |
| Choline | 34.4mg | 16.2mg | 3% |
| Vitamin B3 | 1.046mg | 0.552mg | 3% |
| Vitamin B2 | 0.066mg | 0.028mg | 3% |
| Calories | 47kcal | 116kcal | 3% |
| Vitamin B1 | 0.072mg | 0.095mg | 2% |
| Selenium | 0.2µg | 0.7µg | 1% |
| Vitamin E | 0.19mg | 0.34mg | 1% |
| Vitamin A | 1µg | 6µg | 1% |
| Vitamin B5 | 0.338mg | 0.311mg | 1% |
| Fats | 0.15g | 0.14g | 0% |
| Vitamin C | 11.7mg | 12.1mg | 0% |
| Net carbs | 5.11g | 23.58g | N/A |
| Sugar | 0.99g | 0.49g | N/A |
| Saturated fat | 0.036g | 0.029g | 0% |
| Monounsaturated fat | 0.005g | 0.005g | 0% |
| Polyunsaturated fat | 0.064g | 0.06g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.052mg | 0% | |
| Isoleucine | 0.05mg | 0% | |
| Leucine | 0.094mg | 0% | |
| Lysine | 0.058mg | 0% | |
| Methionine | 0.02mg | 0% | |
| Phenylalanine | 0.069mg | 0% | |
| Valine | 0.06mg | 0% | |
| Histidine | 0.033mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +119.5% |
| Contains more WaterWater | +21.1% |
| Contains more OtherOther | +48.7% |
| Contains more CarbsCarbs | +161.5% |
~equal in
Fats
~0.14g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -19.4% |
~equal in
Monounsaturated fat
~0.005g
~equal in
Polyunsaturated fat
~0.06g
