Turnip vs. Yam — In-Depth Nutrition Comparison
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What are the main differences between Turnip and Yam?
- Turnip is richer in Vitamin C, yet Yam is richer in Potassium, Vitamin B6, Manganese, Fiber, and Copper.
- Yam's daily need coverage for Potassium is 14% higher.
- Turnip has 8 times more Sugar than Yam. Turnip has 3.8g of Sugar, while Yam has 0.49g.
We used Turnips, raw and Yam, cooked, boiled, drained, or baked, without salt 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 | +114.3% |
| Contains more ZincZinc | +35% |
| Contains more MagnesiumMagnesium | +63.6% |
| Contains more PotassiumPotassium | +250.8% |
| Contains more IronIron | +73.3% |
| Contains more CopperCopper | +78.8% |
| Contains more PhosphorusPhosphorus | +81.5% |
| Contains less SodiumSodium | -88.1% |
| Contains more ManganeseManganese | +176.9% |
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 | +73.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1033.3% |
| Contains more Vitamin B1Vitamin B1 | +137.5% |
| Contains more Vitamin B3Vitamin B3 | +38% |
| Contains more Vitamin B5Vitamin B5 | +55.5% |
| Contains more Vitamin B6Vitamin B6 | +153.3% |
| Contains more Vitamin KVitamin K | +2200% |
| Contains more CholineCholine | +45.9% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +31% |
| Contains more ProteinProtein | +65.6% |
| Contains more FatsFats | +40% |
| Contains more CarbsCarbs | +327.4% |
~equal in
Other
~0.76g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -62.1% |
| Contains more Mono. FatMonounsaturated Fat | +20% |
| Contains more Poly. FatPolyunsaturated fat | +13.2% |
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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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 28kcal | 116kcal |
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| Protein | 0.9g | 1.49g |
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| Fats | 0.1g | 0.14g |
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| Vitamin C | 21mg | 12.1mg |
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| Net carbs | 4.63g | 23.58g |
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| Carbs | 6.43g | 27.48g |
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| Magnesium | 11mg | 18mg |
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| Calcium | 30mg | 14mg |
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| Potassium | 191mg | 670mg |
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| Iron | 0.3mg | 0.52mg |
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| Sugar | 3.8g | 0.49g |
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| Fiber | 1.8g | 3.9g |
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| Copper | 0.085mg | 0.152mg |
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| Zinc | 0.27mg | 0.2mg |
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| Phosphorus | 27mg | 49mg |
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| Sodium | 67mg | 8mg |
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| Vitamin A | 0IU | 122IU |
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| Vitamin A | 0µg | 6µg |
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| Vitamin E | 0.03mg | 0.34mg |
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| Manganese | 0.134mg | 0.371mg |
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| Selenium | 0.7µg | 0.7µg | |
| Vitamin B1 | 0.04mg | 0.095mg |
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| Vitamin B2 | 0.03mg | 0.028mg |
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| Vitamin B3 | 0.4mg | 0.552mg |
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| Vitamin B5 | 0.2mg | 0.311mg |
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| Vitamin B6 | 0.09mg | 0.228mg |
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| Vitamin K | 0.1µg | 2.3µg |
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| Folate | 15µg | 16µg |
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| Choline | 11.1mg | 16.2mg |
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| Saturated Fat | 0.011g | 0.029g |
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| Monounsaturated Fat | 0.006g | 0.005g |
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| Polyunsaturated fat | 0.053g | 0.06g |
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| Tryptophan | 0.009mg | 0.012mg |
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| Threonine | 0.025mg | 0.052mg |
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| Isoleucine | 0.036mg | 0.05mg |
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| Leucine | 0.033mg | 0.094mg |
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| Lysine | 0.036mg | 0.058mg |
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| Methionine | 0.011mg | 0.02mg |
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| Phenylalanine | 0.017mg | 0.069mg |
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| Valine | 0.03mg | 0.06mg |
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| Histidine | 0.014mg | 0.033mg |
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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
11%
15%
Minerals Daily Need Coverage Score
12%
23%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 3.31g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 59mg)
Which food is lower in glycemic index?
Yam is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Yam is relatively richer in minerals
Which food is richer in vitamins?
Yam is relatively richer in vitamins
Which food is lower in Saturated Fat?
Turnip is lower in Saturated Fat (difference - 0.018g)
Which food is cheaper?
Turnip is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)