Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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 sugar than yam. Rutabagas have 4.46g of sugar, while yam has 0.5g.
  • Yam has a lower glycemic index than rutabagas.

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

Infographic

Rutabagas 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 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Yam
Yam
5
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 CalciumCalcium +152.9%
Contains more PotassiumPotassium +167.5%
Contains more IronIron +22.7%
Contains more CopperCopper +456.3%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +203.1%
~equal in Magnesium ~21mg
~equal in Zinc ~0.24mg
~equal in Phosphorus ~55mg
~equal in Selenium ~0.7µg

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% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
Yam
Yam
7
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 +46.2%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B3Vitamin B3 +26.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +16.7%
Contains more Vitamin B1Vitamin B1 +24.4%
Contains more Vitamin B5Vitamin B5 +96.3%
Contains more Vitamin B6Vitamin B6 +193%
Contains more Vitamin KVitamin K +666.7%
Contains more CholineCholine +17%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~23µg

All nutrients comparison - raw data values

Nutrient Rutabagas Yam DV% diff.
Copper 0.032mg 0.178mg 16%
Potassium 305mg 816mg 15%
Vitamin B6 0.1mg 0.293mg 15%
Manganese 0.131mg 0.397mg 12%
Vitamin C 25mg 17.1mg 9%
Fiber 2.3g 4.1g 7%
Carbs 8.62g 27.88g 6%
Calories 37kcal 118kcal 4%
Vitamin B5 0.16mg 0.314mg 3%
Calcium 43mg 17mg 3%
Vitamin K 0.3µg 2.3µg 2%
Vitamin B1 0.09mg 0.112mg 2%
Fructose 1.61g 2%
Iron 0.44mg 0.54mg 1%
Vitamin B3 0.7mg 0.552mg 1%
Vitamin B2 0.04mg 0.032mg 1%
Protein 1.08g 1.53g 1%
Folate 21µg 23µg 1%
Vitamin A 0µg 7µg 1%
Fats 0.16g 0.17g 0%
Net carbs 6.32g 23.78g N/A
Magnesium 20mg 21mg 0%
Sugar 4.46g 0.5g N/A
Zinc 0.24mg 0.24mg 0%
Starch 0.4g 0%
Phosphorus 53mg 55mg 0%
Sodium 12mg 9mg 0%
Vitamin E 0.3mg 0.35mg 0%
Selenium 0.7µg 0.7µg 0%
Choline 14.1mg 16.5mg 0%
Saturated fat 0.027g 0.037g 0%
Monounsaturated fat 0.025g 0.006g 0%
Polyunsaturated fat 0.088g 0.076g 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
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Yam
Yam
4
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more WaterWater +28.5%
Contains more ProteinProtein +41.7%
Contains more CarbsCarbs +223.4%
Contains more OtherOther +15.5%
~equal in Fats ~0.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Yam
Yam
0
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 less Sat. FatSaturated fat -27%
Contains more Mono. FatMonounsaturated fat +316.7%
Contains more Poly. FatPolyunsaturated fat +15.8%

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. 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.