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Beetroot vs Yam - In-Depth Nutrition Comparison

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Differences between Beetroot and Yam

  • Beetroot is higher in Folate, however Yam is richer in Vitamin B6, Potassium, Vitamin C, Copper, Vitamin B1, and Fiber.
  • Beetroot's daily need coverage for Folate is 22% higher.
  • Beetroot has 14 times more Sugar than Yam. While Beetroot has 6.76g of Sugar, Yam has only 0.5g.

The food types used in this comparison are Beets, raw and Yam, raw.

Infographic

Beetroot 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Yam
Contains more Iron +48.1%
Contains more Zinc +45.8%
Contains more Potassium +151.1%
Contains more Copper +137.3%
Contains more Phosphorus +37.5%
Contains less Sodium -88.5%
Equal in Calcium - 17
Equal in Magnesium - 21
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 5% 29% 17% 25% 10% 18% 11%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Contains more Iron +48.1%
Contains more Zinc +45.8%
Contains more Potassium +151.1%
Contains more Copper +137.3%
Contains more Phosphorus +37.5%
Contains less Sodium -88.5%
Equal in Calcium - 17
Equal in Magnesium - 21

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
:
8
Yam
Contains more Vitamin B2 +25%
Contains more Folate +373.9%
Contains more Vitamin C +249%
Contains more Vitamin A +318.2%
Contains more Vitamin E +775%
Contains more Vitamin B1 +261.3%
Contains more Vitamin B3 +65.3%
Contains more Vitamin B5 +102.6%
Contains more Vitamin B6 +337.3%
Contains more Vitamin K +1050%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 17% 2% 1% 0% 8% 10% 7% 10% 16% 0% 1% 82%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 9% 7% 0% 28% 8% 11% 19% 68% 0% 6% 18%
Contains more Vitamin B2 +25%
Contains more Folate +373.9%
Contains more Vitamin C +249%
Contains more Vitamin A +318.2%
Contains more Vitamin E +775%
Contains more Vitamin B1 +261.3%
Contains more Vitamin B3 +65.3%
Contains more Vitamin B5 +102.6%
Contains more Vitamin B6 +337.3%
Contains more Vitamin K +1050%

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.
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
Calories 43kcal 118kcal Yam
Protein 1.61g 1.53g Beetroot
Fats 0.17g 0.17g
Vitamin C 4.9mg 17.1mg Yam
Net carbs 6.76g 23.78g Yam
Carbs 9.56g 27.88g Yam
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.8mg 0.54mg Beetroot
Calcium 16mg 17mg Yam
Potassium 325mg 816mg Yam
Magnesium 23mg 21mg Beetroot
Sugar 6.76g 0.5g Yam
Fiber 2.8g 4.1g Yam
Copper 0.075mg 0.178mg Yam
Zinc 0.35mg 0.24mg Beetroot
Starch g g
Phosphorus 40mg 55mg Yam
Sodium 78mg 9mg Yam
Vitamin A 33IU 138IU Yam
Vitamin E 0.04mg 0.35mg Yam
Vitamin D 0µg 0µg
Vitamin B1 0.031mg 0.112mg Yam
Vitamin B2 0.04mg 0.032mg Beetroot
Vitamin B3 0.334mg 0.552mg Yam
Vitamin B5 0.155mg 0.314mg Yam
Vitamin B6 0.067mg 0.293mg Yam
Vitamin B12 0µg 0µg
Vitamin K 0.2µg 2.3µg Yam
Folate 109µg 23µg Beetroot
Trans Fat 0g 0g
Saturated Fat 0.027g 0.037g Beetroot
Monounsaturated Fat 0.032g 0.006g Beetroot
Polyunsaturated fat 0.06g 0.076g Yam
Tryptophan 0.019mg 0.012mg Beetroot
Threonine 0.047mg 0.054mg Yam
Isoleucine 0.048mg 0.052mg Yam
Leucine 0.068mg 0.096mg Yam
Lysine 0.058mg 0.059mg Yam
Methionine 0.018mg 0.021mg Yam
Phenylalanine 0.046mg 0.071mg Yam
Valine 0.056mg 0.062mg Yam
Histidine 0.021mg 0.034mg Yam
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Yam
Low Calories diet ok
Low Fats diet Equal
Low Carbs 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
12
Beetroot
19
Yam
Mineral Summary Score
18
Beetroot
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
10%
Beetroot
9%
Yam
Carbohydrates
10%
Beetroot
28%
Yam
Fats
1%
Beetroot
1%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 6.26g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 69mg)
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 - 0.01g)
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

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. 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/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.