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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 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.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 13% 33% 48% 77% 13% 39% 12% 33% 1.1%
Yam
Yam
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 39% 0.33% 3.8% 0% 18% 15% 20% 20% 27% 0% 37% 51% 19%
Yam
Yam
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 40% 2% 6.8% 0% 24% 6.5% 10% 19% 53% 0% 5.8% 12% 8.8%
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%
~equal in Vitamin C ~12.1mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.311mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 g
Yam
Yam
1
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
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
34% 5% 61%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.064 g
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains less Sat. FatSaturated fat -19.4%
~equal in Monounsaturated fat ~0.005g
~equal in Polyunsaturated fat ~0.06g

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 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Artichoke Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
14%
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.