Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Rutabagas vs Yam - In-Depth Nutrition Comparison

Compare

What are the main differences between Rutabagas and Yam?

  • Rutabagas are richer in Vitamin C, yet Yam is richer in Copper, Potassium, Vitamin B6, Manganese and Fiber.
  • Yam's daily need coverage for Copper is 16% higher.
  • Rutabagas have 9 times more Sugars than Yam. Rutabagas have 4.46g of Sugars, while Yam has 0.5g.

We used Rutabagas, raw and Yam, raw types in this comparison.

Infographic

Rutabagas vs Yam infographic
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Yam
Contains more Calcium +152.9%
Contains more Iron +22.7%
Contains more Potassium +167.5%
Contains more Copper +456.3%
Contains less Sodium -25%
Equal in Magnesium - 21
Equal in Zinc - 0.24
Equal in Phosphorus - 55
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 17% 13% 27% 15% 11% 7% 23% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Contains more Calcium +152.9%
Contains more Iron +22.7%
Contains more Potassium +167.5%
Contains more Copper +456.3%
Contains less Sodium -25%
Equal in Magnesium - 21
Equal in Zinc - 0.24
Equal in Phosphorus - 55

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Yam
Contains more Vitamin C +46.2%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +26.8%
Contains more Vitamin A +6800%
Contains more Vitamin E +16.7%
Contains more Vitamin B1 +24.4%
Contains more Vitamin B5 +96.3%
Contains more Vitamin B6 +193%
Contains more Vitamin K +666.7%
Equal in Folate - 23
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 84% 1% 6% 0% 23% 10% 14% 10% 24% 0% 1% 16%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 9% 7% 0% 28% 8% 11% 19% 68% 0% 6% 18%
Contains more Vitamin C +46.2%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +26.8%
Contains more Vitamin A +6800%
Contains more Vitamin E +16.7%
Contains more Vitamin B1 +24.4%
Contains more Vitamin B5 +96.3%
Contains more Vitamin B6 +193%
Contains more Vitamin K +666.7%
Equal in Folate - 23

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
15
Rutabagas
19
Yam
Mineral Summary Score
14
Rutabagas
25
Yam

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
6%
Rutabagas
9%
Yam
Carbohydrates
9%
Rutabagas
28%
Yam
Fats
1%
Rutabagas
1%
Yam

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rutabagas Yam
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Rutabagas Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Comparison summary

Which food contains less Sugars?
Yam
Yam contains less Sugars (difference - 3.96g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 21)
Which food is cheaper?
Yam
Yam is cheaper (difference - $2.3)
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 Saturated Fat?
Rutabagas
Rutabagas is lower in Saturated Fat (difference - 0.01g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Rutabagas Yam Opinion
Calories 37 118 Yam
Protein 1.08 1.53 Yam
Fats 0.16 0.17 Yam
Vitamin C 25 17.1 Rutabagas
Carbs 8.62 27.88 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.44 0.54 Yam
Calcium 43 17 Rutabagas
Potassium 305 816 Yam
Magnesium 20 21 Yam
Sugars 4.46 0.5 Yam
Fiber 2.3 4.1 Yam
Copper 0.032 0.178 Yam
Zinc 0.24 0.24
Starch 0.4 Rutabagas
Phosphorus 53 55 Yam
Sodium 12 9 Yam
Vitamin A 2 138 Yam
Vitamin E 0.3 0.35 Yam
Vitamin D 0 0
Vitamin B1 0.09 0.112 Yam
Vitamin B2 0.04 0.032 Rutabagas
Vitamin B3 0.7 0.552 Rutabagas
Vitamin B5 0.16 0.314 Yam
Vitamin B6 0.1 0.293 Yam
Vitamin B12 0 0
Vitamin K 0.3 2.3 Yam
Folate 21 23 Yam
Trans Fat 0 0
Saturated Fat 0.027 0.037 Rutabagas
Monounsaturated Fat 0.025 0.006 Rutabagas
Polyunsaturated fat 0.088 0.076 Rutabagas
Tryptophan 0.012 Yam
Threonine 0.054 Yam
Isoleucine 0.052 Yam
Leucine 0.096 Yam
Lysine 0.059 Yam
Methionine 0.021 Yam
Phenylalanine 0.071 Yam
Valine 0.062 Yam
Histidine 0.034 Yam
Fructose 1.61 Rutabagas

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.