Rose hips vs. Yam — In-Depth Nutrition Comparison
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The main differences between rose hips and yam
- Rose hips have more vitamin C, vitamin A, fiber, vitamin E, manganese, vitamin K, calcium, and magnesium; however, yam has more vitamin B6 and potassium.
- Daily need coverage for vitamin C for rose hips is 454% higher.
- Yam has 31 times less vitamin A than rose hips. Rose hips have 4345IU of vitamin A, while yam has 138IU.
- Rose hips have a higher glycemic index than yam.
Food types used in this article are Rose Hips, wild (Northern Plains Indians) and Yam, raw.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +228.6% |
| Contains more CalciumCalcium | +894.1% |
| Contains more IronIron | +96.3% |
| Contains less SodiumSodium | -55.6% |
| Contains more ManganeseManganese | +156.9% |
| Contains more PotassiumPotassium | +90.2% |
| Contains more CopperCopper | +57.5% |
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.
| Contains more Vitamin CVitamin C | +2391.2% |
| Contains more Vitamin AVitamin A | +3000% |
| Contains more Vitamin EVitamin E | +1568.6% |
| Contains more Vitamin B2Vitamin B2 | +418.8% |
| Contains more Vitamin B3Vitamin B3 | +135.5% |
| Contains more Vitamin B5Vitamin B5 | +154.8% |
| Contains more Vitamin KVitamin K | +1026.1% |
| Contains more Vitamin B1Vitamin B1 | +600% |
| Contains more Vitamin B6Vitamin B6 | +285.5% |
| Contains more FolateFolate | +666.7% |
| Contains more CholineCholine | +37.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 426mg | 17.1mg | 454% |
| Fiber | 24.1g | 4.1g | 80% |
| Vitamin E | 5.84mg | 0.35mg | 37% |
| Manganese | 1.02mg | 0.397mg | 27% |
| Vitamin A | 217µg | 7µg | 23% |
| Vitamin K | 25.9µg | 2.3µg | 20% |
| Vitamin B6 | 0.076mg | 0.293mg | 17% |
| Calcium | 169mg | 17mg | 15% |
| Magnesium | 69mg | 21mg | 11% |
| Potassium | 429mg | 816mg | 11% |
| Vitamin B5 | 0.8mg | 0.314mg | 10% |
| Vitamin B2 | 0.166mg | 0.032mg | 10% |
| Vitamin B1 | 0.016mg | 0.112mg | 8% |
| Copper | 0.113mg | 0.178mg | 7% |
| Iron | 1.06mg | 0.54mg | 7% |
| Vitamin B3 | 1.3mg | 0.552mg | 5% |
| Folate | 3µg | 23µg | 5% |
| Carbs | 38.22g | 27.88g | 3% |
| Calories | 162kcal | 118kcal | 2% |
| Selenium | 0.7µg | 1% | |
| Choline | 12mg | 16.5mg | 1% |
| Polyunsaturated fat | 0.076g | 1% | |
| Phosphorus | 61mg | 55mg | 1% |
| Fructose | 1.16g | 1% | |
| Protein | 1.6g | 1.53g | 0% |
| Fats | 0.34g | 0.17g | 0% |
| Net carbs | 14.12g | 23.78g | N/A |
| Sugar | 2.58g | 0.5g | N/A |
| Zinc | 0.25mg | 0.24mg | 0% |
| Sodium | 4mg | 9mg | 0% |
| Saturated fat | 0.037g | 0% | |
| Monounsaturated fat | 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
| Contains more FatsFats | +100% |
| Contains more CarbsCarbs | +37.1% |
| Contains more OtherOther | +43.9% |
| Contains more WaterWater | +18.6% |
~equal in
Protein
~1.53g