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Yam vs. Artichoke — In-Depth Nutrition Comparison

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How are yam and artichoke different?

  • Yam is richer in vitamin B6, potassium, manganese, and vitamin C, while artichoke is higher in folate, vitamin K, magnesium, iron, copper, and fiber.
  • Yam covers your daily need for vitamin B6, 14% more than artichoke.
  • Yam contains 2 times more potassium than artichoke. Yam contains 816mg of potassium, while artichoke contains 370mg.
  • Yam has a higher glycemic index (51) than artichoke (32).

Yam, raw and Artichokes, (globe or french), raw types were used in this article.

Infographic

Yam vs Artichoke 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.
Yam
Yam
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 13% 33% 48% 77% 13% 39% 12% 33% 1.1%
Contains more PotassiumPotassium +120.5%
Contains less SodiumSodium -90.4%
Contains more ManganeseManganese +55.1%
Contains more SeleniumSelenium +250%
Contains more MagnesiumMagnesium +185.7%
Contains more CalciumCalcium +158.8%
Contains more IronIron +137%
Contains more CopperCopper +29.8%
Contains more ZincZinc +104.2%
Contains more PhosphorusPhosphorus +63.6%

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.
Yam
Yam
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 39% 0.33% 3.8% 0% 18% 15% 20% 20% 27% 0% 37% 51% 19%
Contains more Vitamin CVitamin C +46.2%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin EVitamin E +84.2%
Contains more Vitamin B1Vitamin B1 +55.6%
Contains more Vitamin B6Vitamin B6 +152.6%
Contains more Vitamin B2Vitamin B2 +106.3%
Contains more Vitamin B3Vitamin B3 +89.5%
Contains more Vitamin KVitamin K +543.5%
Contains more FolateFolate +195.7%
Contains more CholineCholine +108.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.338mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Artichoke DV% diff.
Vitamin B6 0.293mg 0.116mg 14%
Potassium 816mg 370mg 13%
Folate 23µg 68µg 11%
Vitamin K 2.3µg 14.8µg 10%
Iron 0.54mg 1.28mg 9%
Magnesium 21mg 60mg 9%
Vitamin C 17.1mg 11.7mg 6%
Carbs 27.88g 10.51g 6%
Manganese 0.397mg 0.256mg 6%
Copper 0.178mg 0.231mg 6%
Phosphorus 55mg 90mg 5%
Fiber 4.1g 5.4g 5%
Sodium 9mg 94mg 4%
Calories 118kcal 47kcal 4%
Vitamin B3 0.552mg 1.046mg 3%
Choline 16.5mg 34.4mg 3%
Vitamin B2 0.032mg 0.066mg 3%
Protein 1.53g 3.27g 3%
Vitamin B1 0.112mg 0.072mg 3%
Calcium 17mg 44mg 3%
Zinc 0.24mg 0.49mg 2%
Selenium 0.7µg 0.2µg 1%
Vitamin E 0.35mg 0.19mg 1%
Vitamin A 7µg 1µg 1%
Fats 0.17g 0.15g 0%
Net carbs 23.78g 5.11g N/A
Sugar 0.5g 0.99g N/A
Vitamin B5 0.314mg 0.338mg 0%
Saturated fat 0.037g 0.036g 0%
Monounsaturated fat 0.006g 0.005g 0%
Polyunsaturated fat 0.076g 0.064g 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
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 g
Contains more FatsFats +13.3%
Contains more CarbsCarbs +165.3%
Contains more ProteinProtein +113.7%
Contains more WaterWater +22%
Contains more OtherOther +37.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
2
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
34% 5% 61%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +20%
Contains more Poly. FatPolyunsaturated fat +18.8%
~equal in Saturated fat ~0.036g

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/nutrients
  2. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/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.