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Rutabagas vs Yam - In-Depth Nutrition Comparison

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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 Sugar than Yam. Rutabagas have 4.46g of Sugar, while Yam has 0.5g.

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

Infographic

Rutabagas vs Yam infographic
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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" 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 less Sodium -25%
Contains more Copper +456.3%
Equal in Magnesium - 21
Equal in Phosphorus - 55
Equal in Zinc - 0.24
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 17% 15% 23% 27% 2% 7% 11%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Contains more Calcium +152.9%
Contains more Iron +22.7%
Contains more Potassium +167.5%
Contains less Sodium -25%
Contains more Copper +456.3%
Equal in Magnesium - 21
Equal in Phosphorus - 55
Equal in Zinc - 0.24

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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rutabagas Yam
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Rutabagas Yam Opinion
Net carbs 6.32g 23.78g Yam
Protein 1.08g 1.53g Yam
Fats 0.16g 0.17g Yam
Carbs 8.62g 27.88g Yam
Calories 37kcal 118kcal Yam
Starch 0.4g g Rutabagas
Fructose 1.61g g Rutabagas
Sugar 4.46g 0.5g Yam
Fiber 2.3g 4.1g Yam
Calcium 43mg 17mg Rutabagas
Iron 0.44mg 0.54mg Yam
Magnesium 20mg 21mg Yam
Phosphorus 53mg 55mg Yam
Potassium 305mg 816mg Yam
Sodium 12mg 9mg Yam
Zinc 0.24mg 0.24mg
Copper 0.032mg 0.178mg Yam
Vitamin A 2IU 138IU Yam
Vitamin E 0.3mg 0.35mg Yam
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 25mg 17.1mg Rutabagas
Vitamin B1 0.09mg 0.112mg Yam
Vitamin B2 0.04mg 0.032mg Rutabagas
Vitamin B3 0.7mg 0.552mg Rutabagas
Vitamin B5 0.16mg 0.314mg Yam
Vitamin B6 0.1mg 0.293mg Yam
Folate 21µg 23µg Yam
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 2.3µg Yam
Tryptophan mg 0.012mg Yam
Threonine mg 0.054mg Yam
Isoleucine mg 0.052mg Yam
Leucine mg 0.096mg Yam
Lysine mg 0.059mg Yam
Methionine mg 0.021mg Yam
Phenylalanine mg 0.071mg Yam
Valine mg 0.062mg Yam
Histidine mg 0.034mg Yam
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.027g 0.037g Rutabagas
Monounsaturated Fat 0.025g 0.006g Rutabagas
Polyunsaturated fat 0.088g 0.076g Rutabagas

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
6%
Rutabagas
9%
Yam
Carbohydrates
9%
Rutabagas
28%
Yam
Fats
1%
Rutabagas
1%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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.