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  6. Yam vs. Jerusalem artichoke

Yam vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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What are the differences between yam and jerusalem artichoke?

  • Yam is higher in vitamin B6, manganese, vitamin C, potassium, and fiber, yet jerusalem artichoke is higher in iron and vitamin B1.
  • Jerusalem artichoke's daily need coverage for iron is 36% more.
  • Yam has 7 times more manganese than jerusalem artichoke. While yam has 0.397mg of manganese, jerusalem artichoke has only 0.06mg.
  • The glycemic index of jerusalem artichoke is lower.

We used Yam, raw and Jerusalem-artichokes, raw types in this article.

Infographic

Yam vs Jerusalem artichoke 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
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 12% 4.2% 38% 128% 47% 3.3% 33% 0.52% 7.8% 3.8%
Contains more MagnesiumMagnesium +23.5%
Contains more CalciumCalcium +21.4%
Contains more PotassiumPotassium +90.2%
Contains more CopperCopper +27.1%
Contains more ZincZinc +100%
Contains more ManganeseManganese +561.7%
Contains more IronIron +529.6%
Contains more PhosphorusPhosphorus +41.8%
Contains less SodiumSodium -55.6%
~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
6
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 13% 0.33% 3.8% 0% 50% 14% 24% 24% 18% 0% 0.25% 9.8% 16%
Contains more Vitamin CVitamin C +327.5%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin EVitamin E +84.2%
Contains more Vitamin B6Vitamin B6 +280.5%
Contains more Vitamin KVitamin K +2200%
Contains more FolateFolate +76.9%
Contains more Vitamin B1Vitamin B1 +78.6%
Contains more Vitamin B2Vitamin B2 +87.5%
Contains more Vitamin B3Vitamin B3 +135.5%
Contains more Vitamin B5Vitamin B5 +26.4%
Contains more CholineCholine +81.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Jerusalem artichoke DV% diff.
Iron 0.54mg 3.4mg 36%
Vitamin B6 0.293mg 0.077mg 17%
Manganese 0.397mg 0.06mg 15%
Vitamin C 17.1mg 4mg 15%
Potassium 816mg 429mg 11%
Fiber 4.1g 1.6g 10%
Vitamin B1 0.112mg 0.2mg 7%
Vitamin B3 0.552mg 1.3mg 5%
Copper 0.178mg 0.14mg 4%
Folate 23µg 13µg 3%
Carbs 27.88g 17.44g 3%
Phosphorus 55mg 78mg 3%
Choline 16.5mg 30mg 2%
Vitamin K 2.3µg 0.1µg 2%
Vitamin B5 0.314mg 0.397mg 2%
Vitamin B2 0.032mg 0.06mg 2%
Calories 118kcal 73kcal 2%
Vitamin E 0.35mg 0.19mg 1%
Polyunsaturated fat 0.076g 0.001g 1%
Protein 1.53g 2g 1%
Zinc 0.24mg 0.12mg 1%
Magnesium 21mg 17mg 1%
Vitamin A 7µg 1µg 1%
Fats 0.17g 0.01g 0%
Net carbs 23.78g 15.84g N/A
Calcium 17mg 14mg 0%
Sugar 0.5g 9.6g N/A
Sodium 9mg 4mg 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.037g 0g 0%
Monounsaturated fat 0.006g 0.004g 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
2% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 g
Contains more FatsFats +1600%
Contains more CarbsCarbs +59.9%
Contains more ProteinProtein +30.7%
Contains more WaterWater +12.1%
Contains more OtherOther +209.8%

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
80% 20%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.001 g
Contains more Mono. FatMonounsaturated fat +50%
Contains more Poly. FatPolyunsaturated fat +7500%
Contains less Sat. FatSaturated fat -100%

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. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/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.