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Beetroot vs. Yam — In-Depth Nutrition Comparison

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Important differences between Beetroot and Yam

  • Beetroot has more Folate, however, Yam is richer in Vitamin B6, Potassium, Copper, Vitamin C, and Vitamin B1.
  • Beetroot's daily need coverage for Folate is 23% more.
  • Beetroot contains 14 times more Sugar than Yam. Beetroot contains 6.76g of Sugar, while Yam contains 0.49g.

The food varieties used in the comparison are Beets, raw and Yam, cooked, boiled, drained, or baked, without salt.

Infographic

Beetroot 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.
:
5
Yam
Contains more Calcium +14.3%
Contains more Iron +53.8%
Contains more Magnesium +27.8%
Contains more Zinc +75%
Contains more Phosphorus +22.5%
Contains more Potassium +106.2%
Contains less Sodium -89.7%
Contains more Copper +102.7%
Contains more Manganese +12.8%
Equal in Selenium - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Contains more Calcium +14.3%
Contains more Iron +53.8%
Contains more Magnesium +27.8%
Contains more Zinc +75%
Contains more Phosphorus +22.5%
Contains more Potassium +106.2%
Contains less Sodium -89.7%
Contains more Copper +102.7%
Contains more Manganese +12.8%
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.
:
9
Yam
Contains more Vitamin B2 +42.9%
Contains more Folate +581.3%
Contains more Vitamin A +269.7%
Contains more Vitamin E +750%
Contains more Vitamin C +146.9%
Contains more Vitamin B1 +206.5%
Contains more Vitamin B3 +65.3%
Contains more Vitamin B5 +100.6%
Contains more Vitamin B6 +240.3%
Contains more Choline +170%
Contains more Vitamin K +1050%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 4% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 9% 6%
Contains more Vitamin B2 +42.9%
Contains more Folate +581.3%
Contains more Vitamin A +269.7%
Contains more Vitamin E +750%
Contains more Vitamin C +146.9%
Contains more Vitamin B1 +206.5%
Contains more Vitamin B3 +65.3%
Contains more Vitamin B5 +100.6%
Contains more Vitamin B6 +240.3%
Contains more Choline +170%
Contains more Vitamin K +1050%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Yam
Contains more Fats +21.4%
Contains more Water +24.9%
Contains more Other +42.1%
Contains more Carbs +187.4%
Equal in Protein - 1.49
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
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 +21.4%
Contains more Water +24.9%
Contains more Other +42.1%
Contains more Carbs +187.4%
Equal in Protein - 1.49

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
0
Yam
Contains more Monounsaturated Fat +540%
Equal in Saturated Fat - 0.029
Equal in Polyunsaturated fat - 0.06
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Contains more Monounsaturated Fat +540%
Equal in Saturated Fat - 0.029
Equal in Polyunsaturated fat - 0.06

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beetroot Yam Opinion
Net carbs 6.76g 23.58g Yam
Protein 1.61g 1.49g Beetroot
Fats 0.17g 0.14g Beetroot
Carbs 9.56g 27.48g Yam
Calories 43kcal 116kcal Yam
Sugar 6.76g 0.49g Yam
Fiber 2.8g 3.9g Yam
Calcium 16mg 14mg Beetroot
Iron 0.8mg 0.52mg Beetroot
Magnesium 23mg 18mg Beetroot
Phosphorus 40mg 49mg Yam
Potassium 325mg 670mg Yam
Sodium 78mg 8mg Yam
Zinc 0.35mg 0.2mg Beetroot
Copper 0.075mg 0.152mg Yam
Manganese 0.329mg 0.371mg Yam
Selenium 0.7µg 0.7µg
Vitamin A 33IU 122IU Yam
Vitamin A RAE 2µg 6µg Yam
Vitamin E 0.04mg 0.34mg Yam
Vitamin C 4.9mg 12.1mg Yam
Vitamin B1 0.031mg 0.095mg Yam
Vitamin B2 0.04mg 0.028mg Beetroot
Vitamin B3 0.334mg 0.552mg Yam
Vitamin B5 0.155mg 0.311mg Yam
Vitamin B6 0.067mg 0.228mg Yam
Folate 109µg 16µg Beetroot
Choline 6mg 16.2mg Yam
Vitamin K 0.2µg 2.3µg Yam
Tryptophan 0.019mg 0.012mg Beetroot
Threonine 0.047mg 0.052mg Yam
Isoleucine 0.048mg 0.05mg Yam
Leucine 0.068mg 0.094mg Yam
Lysine 0.058mg 0.058mg
Methionine 0.018mg 0.02mg Yam
Phenylalanine 0.046mg 0.069mg Yam
Valine 0.056mg 0.06mg Yam
Histidine 0.021mg 0.033mg Yam
Saturated Fat 0.027g 0.029g Beetroot
Monounsaturated Fat 0.032g 0.005g Beetroot
Polyunsaturated fat 0.06g 0.06g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot 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
12%
Beetroot
15%
Yam
Minerals Daily Need Coverage Score
19%
Beetroot
23%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 6.27g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 70mg)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 13)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.3)
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in Saturated Fat?
Beetroot
Beetroot 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.

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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.