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Butterbur vs. Yam — In-Depth Nutrition Comparison

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How are Butterbur and Yam different?

  • Butterbur is richer in Vitamin C, and Calcium, while Yam is higher in Vitamin B6, Vitamin B1, Vitamin B5, Copper, Phosphorus, and Iron.
  • Butterbur covers your daily need of Vitamin C 22% more than Yam.
  • Butterbur contains 7 times more Calcium than Yam. Butterbur contains 103mg of Calcium, while Yam contains 14mg.

Butterbur, (fuki), raw and Yam, cooked, boiled, drained, or baked, without salt types were used in this article.

Infographic

Butterbur 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.
:
7
Yam
Contains more Calcium +635.7%
Contains less Sodium -12.5%
Contains more Selenium +28.6%
Contains more Iron +420%
Contains more Magnesium +28.6%
Contains more Phosphorus +308.3%
Contains more Zinc +25%
Contains more Copper +47.6%
Contains more Manganese +35.4%
Equal in Potassium - 670
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 4% 10% 6% 58% 1% 5% 35% 36% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Contains more Calcium +635.7%
Contains less Sodium -12.5%
Contains more Selenium +28.6%
Contains more Iron +420%
Contains more Magnesium +28.6%
Contains more Phosphorus +308.3%
Contains more Zinc +25%
Contains more Copper +47.6%
Contains more Manganese +35.4%
Equal in Potassium - 670

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.
:
10
Yam
Contains more Vitamin C +160.3%
Contains more Vitamin A +144%
Contains more Vitamin B1 +375%
Contains more Vitamin B2 +40%
Contains more Vitamin B3 +176%
Contains more Vitamin B5 +871.9%
Contains more Vitamin B6 +137.5%
Contains more Folate +60%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 0% 0% 105% 5% 5% 4% 2% 23% 8% 0% 0% 0%
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 C +160.3%
Contains more Vitamin A +144%
Contains more Vitamin B1 +375%
Contains more Vitamin B2 +40%
Contains more Vitamin B3 +176%
Contains more Vitamin B5 +871.9%
Contains more Vitamin B6 +137.5%
Contains more Folate +60%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Yam
Contains more Water +34.7%
Contains more Other +92.1%
Contains more Protein +282.1%
Contains more Fats +250%
Contains more Carbs +661.2%
4% 95%
Protein: 0.39 g
Fats: 0.04 g
Carbs: 3.61 g
Water: 94.5 g
Other: 1.46 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 Water +34.7%
Contains more Other +92.1%
Contains more Protein +282.1%
Contains more Fats +250%
Contains more Carbs +661.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Butterbur Yam Opinion
Net carbs 3.61g 23.58g Yam
Protein 0.39g 1.49g Yam
Fats 0.04g 0.14g Yam
Carbs 3.61g 27.48g Yam
Calories 14kcal 116kcal Yam
Sugar 0.49g Butterbur
Fiber 3.9g Yam
Calcium 103mg 14mg Butterbur
Iron 0.1mg 0.52mg Yam
Magnesium 14mg 18mg Yam
Phosphorus 12mg 49mg Yam
Potassium 655mg 670mg Yam
Sodium 7mg 8mg Butterbur
Zinc 0.16mg 0.2mg Yam
Copper 0.103mg 0.152mg Yam
Manganese 0.274mg 0.371mg Yam
Selenium 0.9µg 0.7µg Butterbur
Vitamin A 50IU 122IU Yam
Vitamin A RAE 3µg 6µg Yam
Vitamin E 0.34mg Yam
Vitamin C 31.5mg 12.1mg Butterbur
Vitamin B1 0.02mg 0.095mg Yam
Vitamin B2 0.02mg 0.028mg Yam
Vitamin B3 0.2mg 0.552mg Yam
Vitamin B5 0.032mg 0.311mg Yam
Vitamin B6 0.096mg 0.228mg Yam
Folate 10µg 16µg Yam
Choline 16.2mg Yam
Vitamin K 2.3µg Yam
Tryptophan 0.012mg Yam
Threonine 0.052mg Yam
Isoleucine 0.05mg Yam
Leucine 0.094mg Yam
Lysine 0.058mg Yam
Methionine 0.02mg Yam
Phenylalanine 0.069mg Yam
Valine 0.06mg Yam
Histidine 0.033mg Yam
Saturated Fat 0.029g Butterbur
Monounsaturated Fat 0.005g Yam
Polyunsaturated fat 0.06g Yam

Which food is preferable for your diet?

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

Comparison summary

Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Butterbur
Butterbur is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Butterbur
Butterbur contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Butterbur
Butterbur is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Butterbur
Butterbur is lower in glycemic index (difference - 51)
Which food is cheaper?
Butterbur
Butterbur is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Butterbur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170385/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.