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.
- Yam has a lower glycemic index than turnip.
We used Turnips, raw and Yam, cooked, boiled, drained, or baked, without salt types in this comparison.
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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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Potassium | 191mg | 670mg | 14% |
| Vitamin B6 | 0.09mg | 0.228mg | 11% |
| Vitamin C | 21mg | 12.1mg | 10% |
| Manganese | 0.134mg | 0.371mg | 10% |
| Fiber | 1.8g | 3.9g | 8% |
| Carbs | 6.43g | 27.48g | 7% |
| Copper | 0.085mg | 0.152mg | 7% |
| Vitamin B1 | 0.04mg | 0.095mg | 5% |
| Calories | 28kcal | 116kcal | 4% |
| Iron | 0.3mg | 0.52mg | 3% |
| Phosphorus | 27mg | 49mg | 3% |
| Sodium | 67mg | 8mg | 3% |
| Magnesium | 11mg | 18mg | 2% |
| Calcium | 30mg | 14mg | 2% |
| Vitamin E | 0.03mg | 0.34mg | 2% |
| Vitamin B5 | 0.2mg | 0.311mg | 2% |
| Vitamin K | 0.1µg | 2.3µg | 2% |
| Protein | 0.9g | 1.49g | 1% |
| Zinc | 0.27mg | 0.2mg | 1% |
| Vitamin A | 0µg | 6µg | 1% |
| Vitamin B3 | 0.4mg | 0.552mg | 1% |
| Choline | 11.1mg | 16.2mg | 1% |
| Fats | 0.1g | 0.14g | 0% |
| Net carbs | 4.63g | 23.58g | N/A |
| Sugar | 3.8g | 0.49g | N/A |
| Selenium | 0.7µg | 0.7µg | 0% |
| Vitamin B2 | 0.03mg | 0.028mg | 0% |
| Folate | 15µg | 16µg | 0% |
| Saturated fat | 0.011g | 0.029g | 0% |
| Monounsaturated fat | 0.006g | 0.005g | 0% |
| Polyunsaturated fat | 0.053g | 0.06g | 0% |
| Tryptophan | 0.009mg | 0.012mg | 0% |
| Threonine | 0.025mg | 0.052mg | 0% |
| Isoleucine | 0.036mg | 0.05mg | 0% |
| Leucine | 0.033mg | 0.094mg | 0% |
| Lysine | 0.036mg | 0.058mg | 0% |
| Methionine | 0.011mg | 0.02mg | 0% |
| Phenylalanine | 0.017mg | 0.069mg | 0% |
| Valine | 0.03mg | 0.06mg | 0% |
| Histidine | 0.014mg | 0.033mg | 0% |
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% |
