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  6. Beetroot vs. Yam

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.
  • Yam has a lower glycemic index (51) than beetroot (64).

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

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Yam
Yam
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more IronIron +48.1%
Contains more ZincZinc +45.8%
Contains more PotassiumPotassium +151.1%
Contains more CopperCopper +137.3%
Contains more PhosphorusPhosphorus +37.5%
Contains less SodiumSodium -88.5%
Contains more ManganeseManganese +20.7%
~equal in Magnesium ~21mg
~equal in Calcium ~17mg
~equal in Selenium ~0.7µg

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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Yam
Yam
9
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin B2Vitamin B2 +25%
Contains more FolateFolate +373.9%
Contains more Vitamin CVitamin C +249%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin EVitamin E +775%
Contains more Vitamin B1Vitamin B1 +261.3%
Contains more Vitamin B3Vitamin B3 +65.3%
Contains more Vitamin B5Vitamin B5 +102.6%
Contains more Vitamin B6Vitamin B6 +337.3%
Contains more Vitamin KVitamin K +1050%
Contains more CholineCholine +175%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beetroot Yam DV% diff.
Folate 109µg 23µg 22%
Vitamin B6 0.067mg 0.293mg 17%
Potassium 325mg 816mg 14%
Vitamin C 4.9mg 17.1mg 14%
Copper 0.075mg 0.178mg 11%
Vitamin B1 0.031mg 0.112mg 7%
Carbs 9.56g 27.88g 6%
Fiber 2.8g 4.1g 5%
Calories 43kcal 118kcal 4%
Iron 0.8mg 0.54mg 3%
Vitamin B5 0.155mg 0.314mg 3%
Sodium 78mg 9mg 3%
Manganese 0.329mg 0.397mg 3%
Choline 6mg 16.5mg 2%
Phosphorus 40mg 55mg 2%
Vitamin E 0.04mg 0.35mg 2%
Vitamin K 0.2µg 2.3µg 2%
Zinc 0.35mg 0.24mg 1%
Vitamin A 2µg 7µg 1%
Vitamin B2 0.04mg 0.032mg 1%
Vitamin B3 0.334mg 0.552mg 1%
Protein 1.61g 1.53g 0%
Fats 0.17g 0.17g 0%
Net carbs 6.76g 23.78g N/A
Magnesium 23mg 21mg 0%
Calcium 16mg 17mg 0%
Sugar 6.76g 0.5g N/A
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.027g 0.037g 0%
Monounsaturated fat 0.032g 0.006g 0%
Polyunsaturated fat 0.06g 0.076g 0%
Tryptophan 0.019mg 0.012mg 0%
Threonine 0.047mg 0.054mg 0%
Isoleucine 0.048mg 0.052mg 0%
Leucine 0.068mg 0.096mg 0%
Lysine 0.058mg 0.059mg 0%
Methionine 0.018mg 0.021mg 0%
Phenylalanine 0.046mg 0.071mg 0%
Valine 0.056mg 0.062mg 0%
Histidine 0.021mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more WaterWater +25.8%
Contains more OtherOther +31.7%
Contains more CarbsCarbs +191.6%
~equal in Protein ~1.53g
~equal in Fats ~0.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains less Sat. FatSaturated fat -27%
Contains more Mono. FatMonounsaturated fat +433.3%
Contains more Poly. FatPolyunsaturated fat +26.7%

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/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.