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  6. Yam vs. Beetroot

Yam vs. Beetroot — In-Depth Nutrition Comparison

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Differences between yam and beetroot

  • Yam is higher in vitamin B6, potassium, vitamin C, copper, vitamin B1, and fiber; however, beetroot is richer in folate.
  • Beetroot's daily need coverage for folate is 22% higher.
  • Yam has 4 times more vitamin B6 than beetroot. While yam has 0.293mg of vitamin B6, beetroot has only 0.067mg.
  • Yam has less sugar.
  • Yam has a lower glycemic index (51) than beetroot (64).

The food types used in this comparison are Yam, raw and Beets, raw.

Infographic

Yam vs Beetroot 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.
Yam
Yam
5
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 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Contains more PotassiumPotassium +151.1%
Contains more CopperCopper +137.3%
Contains more PhosphorusPhosphorus +37.5%
Contains less SodiumSodium -88.5%
Contains more ManganeseManganese +20.7%
Contains more IronIron +48.1%
Contains more ZincZinc +45.8%
~equal in Magnesium ~23mg
~equal in Calcium ~16mg
~equal in Selenium ~0.7µg

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
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 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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Contains more Vitamin CVitamin C +249%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin EVitamin E +775%
Contains more Vitamin B1Vitamin B1 +261.3%
Contains more Vitamin B3Vitamin B3 +65.3%
Contains more Vitamin B5Vitamin B5 +102.6%
Contains more Vitamin B6Vitamin B6 +337.3%
Contains more Vitamin KVitamin K +1050%
Contains more CholineCholine +175%
Contains more Vitamin B2Vitamin B2 +25%
Contains more FolateFolate +373.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Beetroot DV% diff.
Folate 23µg 109µg 22%
Vitamin B6 0.293mg 0.067mg 17%
Potassium 816mg 325mg 14%
Vitamin C 17.1mg 4.9mg 14%
Copper 0.178mg 0.075mg 11%
Vitamin B1 0.112mg 0.031mg 7%
Carbs 27.88g 9.56g 6%
Fiber 4.1g 2.8g 5%
Calories 118kcal 43kcal 4%
Iron 0.54mg 0.8mg 3%
Vitamin B5 0.314mg 0.155mg 3%
Sodium 9mg 78mg 3%
Manganese 0.397mg 0.329mg 3%
Choline 16.5mg 6mg 2%
Phosphorus 55mg 40mg 2%
Vitamin E 0.35mg 0.04mg 2%
Vitamin K 2.3µg 0.2µg 2%
Zinc 0.24mg 0.35mg 1%
Vitamin A 7µg 2µg 1%
Vitamin B2 0.032mg 0.04mg 1%
Vitamin B3 0.552mg 0.334mg 1%
Protein 1.53g 1.61g 0%
Fats 0.17g 0.17g 0%
Net carbs 23.78g 6.76g N/A
Magnesium 21mg 23mg 0%
Calcium 17mg 16mg 0%
Sugar 0.5g 6.76g N/A
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.037g 0.027g 0%
Monounsaturated fat 0.006g 0.032g 0%
Polyunsaturated fat 0.076g 0.06g 0%
Tryptophan 0.012mg 0.019mg 0%
Threonine 0.054mg 0.047mg 0%
Isoleucine 0.052mg 0.048mg 0%
Leucine 0.096mg 0.068mg 0%
Lysine 0.059mg 0.058mg 0%
Methionine 0.021mg 0.018mg 0%
Phenylalanine 0.071mg 0.046mg 0%
Valine 0.062mg 0.056mg 0%
Histidine 0.034mg 0.021mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more CarbsCarbs +191.6%
Contains more WaterWater +25.8%
Contains more OtherOther +31.7%
~equal in Protein ~1.61g
~equal in Fats ~0.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Poly. FatPolyunsaturated fat +26.7%
Contains less Sat. FatSaturated fat -27%
Contains more Mono. FatMonounsaturated fat +433.3%

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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.