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.
- Yam has a lower glycemic index than rutabagas.
We used Yam, raw and Rutabagas, raw types in this comparison.
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 | +167.5% |
| Contains more IronIron | +22.7% |
| Contains more CopperCopper | +456.3% |
| Contains less SodiumSodium | -25% |
| Contains more ManganeseManganese | +203.1% |
| Contains more CalciumCalcium | +152.9% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +16.7% |
| Contains more Vitamin B1Vitamin B1 | +24.4% |
| Contains more Vitamin B5Vitamin B5 | +96.3% |
| Contains more Vitamin B6Vitamin B6 | +193% |
| Contains more Vitamin KVitamin K | +666.7% |
| Contains more CholineCholine | +17% |
| Contains more Vitamin CVitamin C | +46.2% |
| Contains more Vitamin B2Vitamin B2 | +25% |
| Contains more Vitamin B3Vitamin B3 | +26.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.178mg | 0.032mg | 16% |
| Potassium | 816mg | 305mg | 15% |
| Vitamin B6 | 0.293mg | 0.1mg | 15% |
| Manganese | 0.397mg | 0.131mg | 12% |
| Vitamin C | 17.1mg | 25mg | 9% |
| Fiber | 4.1g | 2.3g | 7% |
| Carbs | 27.88g | 8.62g | 6% |
| Calories | 118kcal | 37kcal | 4% |
| Vitamin B5 | 0.314mg | 0.16mg | 3% |
| Calcium | 17mg | 43mg | 3% |
| Vitamin K | 2.3µg | 0.3µg | 2% |
| Vitamin B1 | 0.112mg | 0.09mg | 2% |
| Fructose | 1.61g | 2% | |
| Iron | 0.54mg | 0.44mg | 1% |
| Vitamin B3 | 0.552mg | 0.7mg | 1% |
| Vitamin B2 | 0.032mg | 0.04mg | 1% |
| Protein | 1.53g | 1.08g | 1% |
| Folate | 23µg | 21µg | 1% |
| Vitamin A | 7µg | 0µg | 1% |
| Fats | 0.17g | 0.16g | 0% |
| Net carbs | 23.78g | 6.32g | N/A |
| Magnesium | 21mg | 20mg | 0% |
| Sugar | 0.5g | 4.46g | N/A |
| Zinc | 0.24mg | 0.24mg | 0% |
| Starch | 0.4g | 0% | |
| Phosphorus | 55mg | 53mg | 0% |
| Sodium | 9mg | 12mg | 0% |
| Vitamin E | 0.35mg | 0.3mg | 0% |
| Selenium | 0.7µg | 0.7µg | 0% |
| Choline | 16.5mg | 14.1mg | 0% |
| Saturated fat | 0.037g | 0.027g | 0% |
| Monounsaturated fat | 0.006g | 0.025g | 0% |
| Polyunsaturated fat | 0.076g | 0.088g | 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 ProteinProtein | +41.7% |
| Contains more CarbsCarbs | +223.4% |
| Contains more OtherOther | +15.5% |
| Contains more WaterWater | +28.5% |
~equal in
Fats
~0.16g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -27% |
| Contains more Mono. FatMonounsaturated fat | +316.7% |
| Contains more Poly. FatPolyunsaturated fat | +15.8% |