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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.

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
6
:
3
Beetroot
Beetroot
Contains more Phosphorus +37.5%
Contains more Potassium +151.1%
Contains less Sodium -88.5%
Contains more Copper +137.3%
Contains more Manganese +20.7%
Contains more Iron +48.1%
Contains more Zinc +45.8%
Equal in Calcium - 16
Equal in Magnesium - 23
Equal in Selenium - 0.7
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Beetroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Contains more Phosphorus +37.5%
Contains more Potassium +151.1%
Contains less Sodium -88.5%
Contains more Copper +137.3%
Contains more Manganese +20.7%
Contains more Iron +48.1%
Contains more Zinc +45.8%
Equal in Calcium - 16
Equal in Magnesium - 23
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.
Yam
Yam
8
:
2
Beetroot
Beetroot
Contains more Vitamin A +318.2%
Contains more Vitamin E +775%
Contains more Vitamin C +249%
Contains more Vitamin B1 +261.3%
Contains more Vitamin B3 +65.3%
Contains more Vitamin B5 +102.6%
Contains more Vitamin B6 +337.3%
Contains more Vitamin K +1050%
Contains more Vitamin B2 +25%
Contains more Folate +373.9%
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%
Beetroot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 1%
Contains more Vitamin A +318.2%
Contains more Vitamin E +775%
Contains more Vitamin C +249%
Contains more Vitamin B1 +261.3%
Contains more Vitamin B3 +65.3%
Contains more Vitamin B5 +102.6%
Contains more Vitamin B6 +337.3%
Contains more Vitamin K +1050%
Contains more Vitamin B2 +25%
Contains more Folate +373.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
:
3
Beetroot
Beetroot
Contains more Carbs +191.6%
Contains more Water +25.8%
Contains more Other +31.7%
Equal in Protein - 1.61
Equal in Fats - 0.17
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Beetroot
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more Carbs +191.6%
Contains more Water +25.8%
Contains more Other +31.7%
Equal in Protein - 1.61
Equal in Fats - 0.17

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
:
2
Beetroot
Beetroot
Contains more Polyunsaturated fat +26.7%
Contains less Saturated Fat -27%
Contains more Monounsaturated Fat +433.3%
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Beetroot
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Contains more Polyunsaturated fat +26.7%
Contains less Saturated Fat -27%
Contains more Monounsaturated Fat +433.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yam Beetroot Opinion
Net carbs 23.78g 6.76g Yam
Protein 1.53g 1.61g Beetroot
Fats 0.17g 0.17g
Carbs 27.88g 9.56g Yam
Calories 118kcal 43kcal Yam
Sugar 0.5g 6.76g Yam
Fiber 4.1g 2.8g Yam
Calcium 17mg 16mg Yam
Iron 0.54mg 0.8mg Beetroot
Magnesium 21mg 23mg Beetroot
Phosphorus 55mg 40mg Yam
Potassium 816mg 325mg Yam
Sodium 9mg 78mg Yam
Zinc 0.24mg 0.35mg Beetroot
Copper 0.178mg 0.075mg Yam
Manganese 0.397mg 0.329mg Yam
Selenium 0.7µg 0.7µg
Vitamin A 138IU 33IU Yam
Vitamin A RAE 7µg 2µg Yam
Vitamin E 0.35mg 0.04mg Yam
Vitamin C 17.1mg 4.9mg Yam
Vitamin B1 0.112mg 0.031mg Yam
Vitamin B2 0.032mg 0.04mg Beetroot
Vitamin B3 0.552mg 0.334mg Yam
Vitamin B5 0.314mg 0.155mg Yam
Vitamin B6 0.293mg 0.067mg Yam
Folate 23µg 109µg Beetroot
Vitamin K 2.3µg 0.2µg Yam
Tryptophan 0.012mg 0.019mg Beetroot
Threonine 0.054mg 0.047mg Yam
Isoleucine 0.052mg 0.048mg Yam
Leucine 0.096mg 0.068mg Yam
Lysine 0.059mg 0.058mg Yam
Methionine 0.021mg 0.018mg Yam
Phenylalanine 0.071mg 0.046mg Yam
Valine 0.062mg 0.056mg Yam
Histidine 0.034mg 0.021mg Yam
Saturated Fat 0.037g 0.027g Beetroot
Monounsaturated Fat 0.006g 0.032g Beetroot
Polyunsaturated fat 0.076g 0.06g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Beetroot
Low Fats diet Equal
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
19%
Yam
12%
Beetroot
Minerals Daily Need Coverage Score
26%
Yam
19%
Beetroot

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 6.26g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 69mg)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 13)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.3)
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.01g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.