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  6. Turnip vs. Yam

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.

Food varieties used in this article are Turnips, raw and Yam, raw.

Infographic

Turnip 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.
Turnip
Turnip
2
:
7
Yam
Yam
Contains more Calcium +76.5%
Contains more Zinc +12.5%
Contains more Iron +80%
Contains more Magnesium +90.9%
Contains more Phosphorus +103.7%
Contains more Potassium +327.2%
Contains less Sodium -86.6%
Contains more Copper +109.4%
Contains more Manganese +196.3%
Equal in Selenium - 0.7
Turnip
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 12% 8% 12% 17% 9% 8% 29% 18% 4%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains more Calcium +76.5%
Contains more Zinc +12.5%
Contains more Iron +80%
Contains more Magnesium +90.9%
Contains more Phosphorus +103.7%
Contains more Potassium +327.2%
Contains less Sodium -86.6%
Contains more Copper +109.4%
Contains more Manganese +196.3%
Equal in Selenium - 0.7

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.
Turnip
Turnip
1
:
9
Yam
Yam
Contains more Vitamin C +22.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +1066.7%
Contains more Vitamin B1 +180%
Contains more Vitamin B3 +38%
Contains more Vitamin B5 +57%
Contains more Vitamin B6 +225.6%
Contains more Folate +53.3%
Contains more Vitamin K +2200%
Equal in Vitamin B2 - 0.032
Turnip
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 70% 10% 7% 8% 12% 21% 12% 0% 1%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin C +22.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +1066.7%
Contains more Vitamin B1 +180%
Contains more Vitamin B3 +38%
Contains more Vitamin B5 +57%
Contains more Vitamin B6 +225.6%
Contains more Folate +53.3%
Contains more Vitamin K +2200%
Equal in Vitamin B2 - 0.032

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turnip
Turnip
1
:
4
Yam
Yam
Contains more Water +32%
Contains more Protein +70%
Contains more Fats +70%
Contains more Carbs +333.6%
Contains more Other +17.1%
Turnip
6% 92%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 6.43 g
Water: 91.87 g
Other: 0.7 g
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more Water +32%
Contains more Protein +70%
Contains more Fats +70%
Contains more Carbs +333.6%
Contains more Other +17.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turnip
Turnip
1
:
1
Yam
Yam
Contains less Saturated Fat -70.3%
Contains more Polyunsaturated fat +43.4%
Equal in Monounsaturated Fat - 0.006
Turnip
16% 9% 76%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.053 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains less Saturated Fat -70.3%
Contains more Polyunsaturated fat +43.4%
Equal in Monounsaturated Fat - 0.006

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Turnip Yam
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Turnip Yam Opinion
Net carbs 4.63g 23.78g Yam
Protein 0.9g 1.53g Yam
Fats 0.1g 0.17g Yam
Carbs 6.43g 27.88g Yam
Calories 28kcal 118kcal Yam
Sugar 3.8g 0.5g Yam
Fiber 1.8g 4.1g Yam
Calcium 30mg 17mg Turnip
Iron 0.3mg 0.54mg Yam
Magnesium 11mg 21mg Yam
Phosphorus 27mg 55mg Yam
Potassium 191mg 816mg Yam
Sodium 67mg 9mg Yam
Zinc 0.27mg 0.24mg Turnip
Copper 0.085mg 0.178mg Yam
Manganese 0.134mg 0.397mg Yam
Selenium 0.7µg 0.7µg
Vitamin A 0IU 138IU Yam
Vitamin A RAE 0µg 7µg Yam
Vitamin E 0.03mg 0.35mg Yam
Vitamin C 21mg 17.1mg Turnip
Vitamin B1 0.04mg 0.112mg Yam
Vitamin B2 0.03mg 0.032mg Yam
Vitamin B3 0.4mg 0.552mg Yam
Vitamin B5 0.2mg 0.314mg Yam
Vitamin B6 0.09mg 0.293mg Yam
Folate 15µg 23µg Yam
Vitamin K 0.1µg 2.3µg Yam
Tryptophan 0.009mg 0.012mg Yam
Threonine 0.025mg 0.054mg Yam
Isoleucine 0.036mg 0.052mg Yam
Leucine 0.033mg 0.096mg Yam
Lysine 0.036mg 0.059mg Yam
Methionine 0.011mg 0.021mg Yam
Phenylalanine 0.017mg 0.071mg Yam
Valine 0.03mg 0.062mg Yam
Histidine 0.014mg 0.034mg Yam
Saturated Fat 0.011g 0.037g Turnip
Monounsaturated Fat 0.006g 0.006g
Polyunsaturated fat 0.053g 0.076g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turnip Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
12%
Turnip
19%
Yam
Minerals Daily Need Coverage Score
12%
Turnip
26%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 3.3g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 58mg)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in Saturated Fat?
Turnip
Turnip is lower in Saturated Fat (difference - 0.026g)
Which food is cheaper?
Turnip
Turnip is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Turnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170465/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.