Turnip vs. Yam — In-Depth Nutrition Comparison
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A recap on differences between turnip and yam
- Turnip has less potassium, vitamin B6, manganese, copper, fiber, and vitamin B1.
- Yam covers your daily potassium needs 18% more than turnip.
- Yam contains 8 times less sugar than turnip. Turnip contains 3.8g of sugar, while yam contains 0.5g.
- The glycemic index of turnip is higher.
Food varieties used in this article are Turnips, raw and Yam, raw.
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 | +76.5% |
| Contains more ZincZinc | +12.5% |
| Contains more MagnesiumMagnesium | +90.9% |
| Contains more PotassiumPotassium | +327.2% |
| Contains more IronIron | +80% |
| Contains more CopperCopper | +109.4% |
| Contains more PhosphorusPhosphorus | +103.7% |
| Contains less SodiumSodium | -86.6% |
| Contains more ManganeseManganese | +196.3% |
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 | +22.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1066.7% |
| Contains more Vitamin B1Vitamin B1 | +180% |
| Contains more Vitamin B3Vitamin B3 | +38% |
| Contains more Vitamin B5Vitamin B5 | +57% |
| Contains more Vitamin B6Vitamin B6 | +225.6% |
| Contains more Vitamin KVitamin K | +2200% |
| Contains more FolateFolate | +53.3% |
| Contains more CholineCholine | +48.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +32% |
| Contains more ProteinProtein | +70% |
| Contains more FatsFats | +70% |
| Contains more CarbsCarbs | +333.6% |
| Contains more OtherOther | +17.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -70.3% |
| Contains more Poly. FatPolyunsaturated fat | +43.4% |
~equal in
Monounsaturated fat
~0.006g
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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DV% diff. |
| Potassium | 191mg | 816mg | 18% |
| Vitamin B6 | 0.09mg | 0.293mg | 16% |
| Manganese | 0.134mg | 0.397mg | 11% |
| Copper | 0.085mg | 0.178mg | 10% |
| Fiber | 1.8g | 4.1g | 9% |
| Carbs | 6.43g | 27.88g | 7% |
| Vitamin B1 | 0.04mg | 0.112mg | 6% |
| Calories | 28kcal | 118kcal | 5% |
| Vitamin C | 21mg | 17.1mg | 4% |
| Phosphorus | 27mg | 55mg | 4% |
| Sodium | 67mg | 9mg | 3% |
| Iron | 0.3mg | 0.54mg | 3% |
| Magnesium | 11mg | 21mg | 2% |
| Folate | 15µg | 23µg | 2% |
| Vitamin K | 0.1µg | 2.3µg | 2% |
| Vitamin E | 0.03mg | 0.35mg | 2% |
| Vitamin B5 | 0.2mg | 0.314mg | 2% |
| Calcium | 30mg | 17mg | 1% |
| Vitamin B3 | 0.4mg | 0.552mg | 1% |
| Choline | 11.1mg | 16.5mg | 1% |
| Vitamin A | 0µg | 7µg | 1% |
| Protein | 0.9g | 1.53g | 1% |
| Fats | 0.1g | 0.17g | 0% |
| Net carbs | 4.63g | 23.78g | N/A |
| Sugar | 3.8g | 0.5g | N/A |
| Zinc | 0.27mg | 0.24mg | 0% |
| Selenium | 0.7µg | 0.7µg | 0% |
| Vitamin B2 | 0.03mg | 0.032mg | 0% |
| Saturated fat | 0.011g | 0.037g | 0% |
| Monounsaturated fat | 0.006g | 0.006g | 0% |
| Polyunsaturated fat | 0.053g | 0.076g | 0% |
| Tryptophan | 0.009mg | 0.012mg | 0% |
| Threonine | 0.025mg | 0.054mg | 0% |
| Isoleucine | 0.036mg | 0.052mg | 0% |
| Leucine | 0.033mg | 0.096mg | 0% |
| Lysine | 0.036mg | 0.059mg | 0% |
| Methionine | 0.011mg | 0.021mg | 0% |
| Phenylalanine | 0.017mg | 0.071mg | 0% |
| Valine | 0.03mg | 0.062mg | 0% |
| Histidine | 0.014mg | 0.034mg | 0% |
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%
18%
Minerals Daily Need Coverage Score
12%
26%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 3.3g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 58mg)
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 - 0.026g)
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)