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  6. Horseradish vs. Yam

Horseradish vs. Yam — In-Depth Nutrition Comparison

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What are the main differences between horseradish and yam?

  • Horseradish is richer in vitamin C, folate, and zinc, yet yam is richer in vitamin B6, potassium, copper, manganese, and vitamin B1.
  • Horseradish's daily need coverage for sodium is 18% higher.
  • Horseradish has 3 times more zinc than yam. Horseradish has 0.83mg of zinc, while yam has 0.24mg.
  • Yam contains less sodium.
  • Horseradish has a lower glycemic index than yam.

We used Horseradish, prepared and Yam, raw types in this comparison.

Infographic

Horseradish 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 19% 17% 22% 16% 19% 23% 13% 55% 16% 15%
Yam
Yam
6
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 MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +229.4%
Contains more ZincZinc +245.8%
Contains more SeleniumSelenium +300%
Contains more PotassiumPotassium +231.7%
Contains more IronIron +28.6%
Contains more CopperCopper +206.9%
Contains more PhosphorusPhosphorus +77.4%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +215.1%

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 83% 0% 0.2% 0% 2% 5.5% 7.2% 5.6% 17% 0% 3.3% 43% 3.5%
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 CVitamin C +45.6%
Contains more FolateFolate +147.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3400%
Contains more Vitamin B1Vitamin B1 +1300%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B3Vitamin B3 +43%
Contains more Vitamin B5Vitamin B5 +237.6%
Contains more Vitamin B6Vitamin B6 +301.4%
Contains more Vitamin KVitamin K +76.9%
Contains more CholineCholine +153.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Horseradish Yam DV% diff.
Sodium 420mg 9mg 18%
Potassium 246mg 816mg 17%
Vitamin B6 0.073mg 0.293mg 17%
Copper 0.058mg 0.178mg 13%
Manganese 0.126mg 0.397mg 12%
Vitamin B1 0.008mg 0.112mg 9%
Folate 57µg 23µg 9%
Vitamin C 24.9mg 17.1mg 9%
Carbs 11.29g 27.88g 6%
Zinc 0.83mg 0.24mg 5%
Vitamin B5 0.093mg 0.314mg 4%
Selenium 2.8µg 0.7µg 4%
Calories 48kcal 118kcal 4%
Calcium 56mg 17mg 4%
Fiber 3.3g 4.1g 3%
Phosphorus 31mg 55mg 3%
Polyunsaturated fat 0.339g 0.076g 2%
Choline 6.5mg 16.5mg 2%
Vitamin E 0.01mg 0.35mg 2%
Iron 0.42mg 0.54mg 2%
Magnesium 27mg 21mg 1%
Vitamin K 1.3µg 2.3µg 1%
Fats 0.69g 0.17g 1%
Vitamin B3 0.386mg 0.552mg 1%
Vitamin B2 0.024mg 0.032mg 1%
Protein 1.18g 1.53g 1%
Vitamin A 0µg 7µg 1%
Net carbs 7.99g 23.78g N/A
Sugar 7.99g 0.5g N/A
Saturated fat 0.09g 0.037g 0%
Monounsaturated fat 0.13g 0.006g 0%
Tryptophan 0.012mg 0%
Threonine 0.054mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.059mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.071mg 0%
Valine 0.062mg 0%
Histidine 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 85% 2%
Protein: 1.18 g
Fats: 0.69 g
Carbs: 11.29 g
Water: 85.08 g
Other: 1.76 g
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more FatsFats +305.9%
Contains more WaterWater +22.2%
Contains more OtherOther +114.6%
Contains more ProteinProtein +29.7%
Contains more CarbsCarbs +146.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 23% 61%
Saturated fat: Sat. Fat 0.09 g
Monounsaturated fat: Mono. Fat 0.13 g
Polyunsaturated fat: Poly. Fat 0.339 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 more Mono. FatMonounsaturated fat +2066.7%
Contains more Poly. FatPolyunsaturated fat +346.1%
Contains less Sat. FatSaturated fat -58.9%

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. Horseradish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173472/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.