Yam vs. Rose hips — In-Depth Nutrition Comparison
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The main differences between yam and rose hips
- Yam has more vitamin B6 and potassium; however, rose hips have more vitamin C, vitamin A, fiber, vitamin E, manganese, vitamin K, calcium, and magnesium.
- Daily need coverage for vitamin C for rose hips is 454% higher.
- Rose hips have 4 times less vitamin B6 than yam. Yam has 0.293mg of vitamin B6, while rose hips have 0.076mg.
- Rose hips have a higher glycemic index than yam.
Food types used in this article are Yam, raw and Rose Hips, wild (Northern Plains Indians).
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.
| Contains more PotassiumPotassium | +90.2% |
| Contains more CopperCopper | +57.5% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +228.6% |
| Contains more CalciumCalcium | +894.1% |
| Contains more IronIron | +96.3% |
| Contains more PhosphorusPhosphorus | +10.9% |
| Contains less SodiumSodium | -55.6% |
| Contains more ManganeseManganese | +156.9% |
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.
| Contains more Vitamin B1Vitamin B1 | +600% |
| Contains more Vitamin B6Vitamin B6 | +285.5% |
| Contains more FolateFolate | +666.7% |
| Contains more CholineCholine | +37.5% |
| Contains more Vitamin CVitamin C | +2391.2% |
| Contains more Vitamin AVitamin A | +3000% |
| Contains more Vitamin EVitamin E | +1568.6% |
| Contains more Vitamin B2Vitamin B2 | +418.8% |
| Contains more Vitamin B3Vitamin B3 | +135.5% |
| Contains more Vitamin B5Vitamin B5 | +154.8% |
| Contains more Vitamin KVitamin K | +1026.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 17.1mg | 426mg | 454% |
| Fiber | 4.1g | 24.1g | 80% |
| Vitamin E | 0.35mg | 5.84mg | 37% |
| Manganese | 0.397mg | 1.02mg | 27% |
| Vitamin A | 7µg | 217µg | 23% |
| Vitamin K | 2.3µg | 25.9µg | 20% |
| Vitamin B6 | 0.293mg | 0.076mg | 17% |
| Calcium | 17mg | 169mg | 15% |
| Magnesium | 21mg | 69mg | 11% |
| Potassium | 816mg | 429mg | 11% |
| Vitamin B5 | 0.314mg | 0.8mg | 10% |
| Vitamin B2 | 0.032mg | 0.166mg | 10% |
| Vitamin B1 | 0.112mg | 0.016mg | 8% |
| Copper | 0.178mg | 0.113mg | 7% |
| Iron | 0.54mg | 1.06mg | 7% |
| Vitamin B3 | 0.552mg | 1.3mg | 5% |
| Folate | 23µg | 3µg | 5% |
| Carbs | 27.88g | 38.22g | 3% |
| Calories | 118kcal | 162kcal | 2% |
| Selenium | 0.7µg | 1% | |
| Choline | 16.5mg | 12mg | 1% |
| Polyunsaturated fat | 0.076g | 1% | |
| Phosphorus | 55mg | 61mg | 1% |
| Fructose | 1.16g | 1% | |
| Protein | 1.53g | 1.6g | 0% |
| Fats | 0.17g | 0.34g | 0% |
| Net carbs | 23.78g | 14.12g | N/A |
| Sugar | 0.5g | 2.58g | N/A |
| Zinc | 0.24mg | 0.25mg | 0% |
| Sodium | 9mg | 4mg | 0% |
| Saturated fat | 0.037g | 0% | |
| Monounsaturated fat | 0.006g | 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
| Contains more WaterWater | +18.6% |
| Contains more FatsFats | +100% |
| Contains more CarbsCarbs | +37.1% |
| Contains more OtherOther | +43.9% |
~equal in
Protein
~1.6g