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  6. Yam vs. Rutabagas

Yam vs. Rutabagas — In-Depth Nutrition Comparison

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What are the main differences between Yam and Rutabagas?

  • Yam is richer in Copper, Potassium, Vitamin B6, Manganese, and Fiber, yet Rutabagas are richer in Vitamin C.
  • Yam's daily need coverage for Copper is 16% higher.
  • Yam has 3 times more Manganese than Rutabagas. Yam has 0.397mg of Manganese, while Rutabagas have 0.131mg.
  • Yam contains less Sugar.

We used Yam, raw and Rutabagas, raw types in this comparison.

Infographic

Yam vs Rutabagas 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
7
:
1
Rutabagas
Rutabagas
Contains more Iron +22.7%
Contains more Potassium +167.5%
Contains less Sodium -25%
Contains more Copper +456.3%
Contains more Manganese +203.1%
Contains more Calcium +152.9%
Equal in Magnesium - 20
Equal in Phosphorus - 53
Equal in Zinc - 0.24
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%
Rutabagas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 17% 15% 23% 27% 2% 7% 11% 18% 4%
Contains more Iron +22.7%
Contains more Potassium +167.5%
Contains less Sodium -25%
Contains more Copper +456.3%
Contains more Manganese +203.1%
Contains more Calcium +152.9%
Equal in Magnesium - 20
Equal in Phosphorus - 53
Equal in Zinc - 0.24
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
7
:
3
Rutabagas
Rutabagas
Contains more Vitamin A +6800%
Contains more Vitamin E +16.7%
Contains more Vitamin B1 +24.4%
Contains more Vitamin B5 +96.3%
Contains more Vitamin B6 +193%
Contains more Vitamin K +666.7%
Contains more Vitamin C +46.2%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +26.8%
Equal in Folate - 21
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%
Rutabagas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 1%
Contains more Vitamin A +6800%
Contains more Vitamin E +16.7%
Contains more Vitamin B1 +24.4%
Contains more Vitamin B5 +96.3%
Contains more Vitamin B6 +193%
Contains more Vitamin K +666.7%
Contains more Vitamin C +46.2%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +26.8%
Equal in Folate - 21

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
4
:
1
Rutabagas
Rutabagas
Contains more Protein +41.7%
Contains more Carbs +223.4%
Contains more Other +15.5%
Contains more Water +28.5%
Equal in Fats - 0.16
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Rutabagas
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more Protein +41.7%
Contains more Carbs +223.4%
Contains more Other +15.5%
Contains more Water +28.5%
Equal in Fats - 0.16

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
0
:
3
Rutabagas
Rutabagas
Contains less Saturated Fat -27%
Contains more Monounsaturated Fat +316.7%
Contains more Polyunsaturated fat +15.8%
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Rutabagas
19% 18% 63%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.088 g
Contains less Saturated Fat -27%
Contains more Monounsaturated Fat +316.7%
Contains more Polyunsaturated fat +15.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yam Rutabagas Opinion
Net carbs 23.78g 6.32g Yam
Protein 1.53g 1.08g Yam
Fats 0.17g 0.16g Yam
Carbs 27.88g 8.62g Yam
Calories 118kcal 37kcal Yam
Starch 0.4g Rutabagas
Fructose 1.61g Rutabagas
Sugar 0.5g 4.46g Yam
Fiber 4.1g 2.3g Yam
Calcium 17mg 43mg Rutabagas
Iron 0.54mg 0.44mg Yam
Magnesium 21mg 20mg Yam
Phosphorus 55mg 53mg Yam
Potassium 816mg 305mg Yam
Sodium 9mg 12mg Yam
Zinc 0.24mg 0.24mg
Copper 0.178mg 0.032mg Yam
Manganese 0.397mg 0.131mg Yam
Selenium 0.7µg 0.7µg
Vitamin A 138IU 2IU Yam
Vitamin A RAE 7µg 0µg Yam
Vitamin E 0.35mg 0.3mg Yam
Vitamin C 17.1mg 25mg Rutabagas
Vitamin B1 0.112mg 0.09mg Yam
Vitamin B2 0.032mg 0.04mg Rutabagas
Vitamin B3 0.552mg 0.7mg Rutabagas
Vitamin B5 0.314mg 0.16mg Yam
Vitamin B6 0.293mg 0.1mg Yam
Folate 23µg 21µg Yam
Vitamin K 2.3µg 0.3µg Yam
Tryptophan 0.012mg Yam
Threonine 0.054mg Yam
Isoleucine 0.052mg Yam
Leucine 0.096mg Yam
Lysine 0.059mg Yam
Methionine 0.021mg Yam
Phenylalanine 0.071mg Yam
Valine 0.062mg Yam
Histidine 0.034mg Yam
Saturated Fat 0.037g 0.027g Rutabagas
Monounsaturated Fat 0.006g 0.025g Rutabagas
Polyunsaturated fat 0.076g 0.088g Rutabagas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Rutabagas
Low Fats diet ok
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
15%
Rutabagas
Minerals Daily Need Coverage Score
26%
Yam
13%
Rutabagas

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 3.96g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 21)
Which food is cheaper?
Yam
Yam is cheaper (difference - $2.3)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in Saturated Fat?
Rutabagas
Rutabagas is lower in Saturated Fat (difference - 0.01g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.