Rutabagas vs. Yam — In-Depth Nutrition Comparison
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What are the differences between rutabagas and yam?
- Rutabagas are higher in vitamin C, yet yam is higher in copper, potassium, manganese, vitamin B6, and fiber.
- Rutabagas' daily need coverage for vitamin C is 14% more.
- Rutabagas have 9 times more sugar than yam. While rutabagas have 4.46g of sugar, yam has only 0.49g.
- The glycemic index of yam is lower.
We used Rutabagas, raw and Yam, cooked, boiled, drained, or baked, without salt types in this article.
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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 CalciumCalcium | +207.1% |
| Contains more ZincZinc | +20% |
| Contains more PotassiumPotassium | +119.7% |
| Contains more IronIron | +18.2% |
| Contains more CopperCopper | +375% |
| Contains less SodiumSodium | -33.3% |
| Contains more ManganeseManganese | +183.2% |
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 | +106.6% |
| Contains more Vitamin B2Vitamin B2 | +42.9% |
| Contains more Vitamin B3Vitamin B3 | +26.8% |
| Contains more FolateFolate | +31.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +13.3% |
| Contains more Vitamin B5Vitamin B5 | +94.4% |
| Contains more Vitamin B6Vitamin B6 | +128% |
| Contains more Vitamin KVitamin K | +666.7% |
| Contains more CholineCholine | +14.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +14.3% |
| Contains more WaterWater | +27.5% |
| Contains more ProteinProtein | +38% |
| Contains more CarbsCarbs | +218.8% |
~equal in
Other
~0.76g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +400% |
| Contains more Poly. FatPolyunsaturated fat | +46.7% |
~equal in
Saturated fat
~0.029g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin C | 25mg | 12.1mg | 14% |
| Copper | 0.032mg | 0.152mg | 13% |
| Potassium | 305mg | 670mg | 11% |
| Vitamin B6 | 0.1mg | 0.228mg | 10% |
| Manganese | 0.131mg | 0.371mg | 10% |
| Fiber | 2.3g | 3.9g | 6% |
| Carbs | 8.62g | 27.48g | 6% |
| Calories | 37kcal | 116kcal | 4% |
| Vitamin B5 | 0.16mg | 0.311mg | 3% |
| Calcium | 43mg | 14mg | 3% |
| Vitamin K | 0.3µg | 2.3µg | 2% |
| Fructose | 1.61g | 2% | |
| Folate | 21µg | 16µg | 1% |
| Vitamin B2 | 0.04mg | 0.028mg | 1% |
| Phosphorus | 53mg | 49mg | 1% |
| Vitamin A | 0µg | 6µg | 1% |
| Iron | 0.44mg | 0.52mg | 1% |
| Vitamin B3 | 0.7mg | 0.552mg | 1% |
| Protein | 1.08g | 1.49g | 1% |
| Fats | 0.16g | 0.14g | 0% |
| Net carbs | 6.32g | 23.58g | N/A |
| Magnesium | 20mg | 18mg | 0% |
| Sugar | 4.46g | 0.49g | N/A |
| Zinc | 0.24mg | 0.2mg | 0% |
| Starch | 0.4g | 0% | |
| Sodium | 12mg | 8mg | 0% |
| Vitamin E | 0.3mg | 0.34mg | 0% |
| Selenium | 0.7µg | 0.7µg | 0% |
| Vitamin B1 | 0.09mg | 0.095mg | 0% |
| Saturated fat | 0.027g | 0.029g | 0% |
| Choline | 14.1mg | 16.2mg | 0% |
| Monounsaturated fat | 0.025g | 0.005g | 0% |
| Polyunsaturated fat | 0.088g | 0.06g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.052mg | 0% | |
| Isoleucine | 0.05mg | 0% | |
| Leucine | 0.094mg | 0% | |
| Lysine | 0.058mg | 0% | |
| Methionine | 0.02mg | 0% | |
| Phenylalanine | 0.069mg | 0% | |
| Valine | 0.06mg | 0% | |
| Histidine | 0.033mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
15%
14%
Minerals Daily Need Coverage Score
13%
23%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 3.97g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Yam is lower in glycemic index (difference - 21)
Which food is cheaper?
Yam is cheaper (difference - $2.3)
Which food is lower in Saturated fat?
Rutabagas is lower in Saturated fat (difference - 0.002g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
?
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.