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.
- Yam has a lower glycemic index than rutabagas.
We used Rutabagas, raw and Yam, raw types in this comparison.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
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 | +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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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
| 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
| Contains less Sat. FatSaturated fat | -27% |
| Contains more Mono. FatMonounsaturated fat | +316.7% |
| Contains more Poly. FatPolyunsaturated fat | +15.8% |