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  6. Yam vs. Turnip

Yam vs. Turnip — In-Depth Nutrition Comparison

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A recap on differences between Yam and Turnip

  • Turnip has less Potassium, Vitamin B6, Manganese, Copper, Fiber, and Vitamin B1.
  • Yam covers your daily Potassium needs 18% more than Turnip.
  • Turnip contains 3 times less Vitamin B6 than Yam. Yam contains 0.293mg of Vitamin B6, while Turnip contains 0.09mg.
  • Yam has less Sugar.

Food varieties used in this article are Yam, raw and Turnips, raw.

Infographic

Yam vs Turnip 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
:
2
Turnip
Turnip
Contains more Iron +80%
Contains more Magnesium +90.9%
Contains more Phosphorus +103.7%
Contains more Potassium +327.2%
Contains less Sodium -86.6%
Contains more Copper +109.4%
Contains more Manganese +196.3%
Contains more Calcium +76.5%
Contains more Zinc +12.5%
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%
Turnip
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 12% 8% 12% 17% 9% 8% 29% 18% 4%
Contains more Iron +80%
Contains more Magnesium +90.9%
Contains more Phosphorus +103.7%
Contains more Potassium +327.2%
Contains less Sodium -86.6%
Contains more Copper +109.4%
Contains more Manganese +196.3%
Contains more Calcium +76.5%
Contains more Zinc +12.5%
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
9
:
1
Turnip
Turnip
Contains more Vitamin A +∞%
Contains more Vitamin E +1066.7%
Contains more Vitamin B1 +180%
Contains more Vitamin B3 +38%
Contains more Vitamin B5 +57%
Contains more Vitamin B6 +225.6%
Contains more Folate +53.3%
Contains more Vitamin K +2200%
Contains more Vitamin C +22.8%
Equal in Vitamin B2 - 0.03
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%
Turnip
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 70% 10% 7% 8% 12% 21% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +1066.7%
Contains more Vitamin B1 +180%
Contains more Vitamin B3 +38%
Contains more Vitamin B5 +57%
Contains more Vitamin B6 +225.6%
Contains more Folate +53.3%
Contains more Vitamin K +2200%
Contains more Vitamin C +22.8%
Equal in Vitamin B2 - 0.03

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
4
:
1
Turnip
Turnip
Contains more Protein +70%
Contains more Fats +70%
Contains more Carbs +333.6%
Contains more Other +17.1%
Contains more Water +32%
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Turnip
6% 92%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 6.43 g
Water: 91.87 g
Other: 0.7 g
Contains more Protein +70%
Contains more Fats +70%
Contains more Carbs +333.6%
Contains more Other +17.1%
Contains more Water +32%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
:
1
Turnip
Turnip
Contains more Polyunsaturated fat +43.4%
Contains less Saturated Fat -70.3%
Equal in Monounsaturated Fat - 0.006
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Turnip
16% 9% 76%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.053 g
Contains more Polyunsaturated fat +43.4%
Contains less Saturated Fat -70.3%
Equal in Monounsaturated Fat - 0.006

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yam Turnip Opinion
Net carbs 23.78g 4.63g Yam
Protein 1.53g 0.9g Yam
Fats 0.17g 0.1g Yam
Carbs 27.88g 6.43g Yam
Calories 118kcal 28kcal Yam
Sugar 0.5g 3.8g Yam
Fiber 4.1g 1.8g Yam
Calcium 17mg 30mg Turnip
Iron 0.54mg 0.3mg Yam
Magnesium 21mg 11mg Yam
Phosphorus 55mg 27mg Yam
Potassium 816mg 191mg Yam
Sodium 9mg 67mg Yam
Zinc 0.24mg 0.27mg Turnip
Copper 0.178mg 0.085mg Yam
Manganese 0.397mg 0.134mg Yam
Selenium 0.7µg 0.7µg
Vitamin A 138IU 0IU Yam
Vitamin A RAE 7µg 0µg Yam
Vitamin E 0.35mg 0.03mg Yam
Vitamin C 17.1mg 21mg Turnip
Vitamin B1 0.112mg 0.04mg Yam
Vitamin B2 0.032mg 0.03mg Yam
Vitamin B3 0.552mg 0.4mg Yam
Vitamin B5 0.314mg 0.2mg Yam
Vitamin B6 0.293mg 0.09mg Yam
Folate 23µg 15µg Yam
Vitamin K 2.3µg 0.1µg Yam
Tryptophan 0.012mg 0.009mg Yam
Threonine 0.054mg 0.025mg Yam
Isoleucine 0.052mg 0.036mg Yam
Leucine 0.096mg 0.033mg Yam
Lysine 0.059mg 0.036mg Yam
Methionine 0.021mg 0.011mg Yam
Phenylalanine 0.071mg 0.017mg Yam
Valine 0.062mg 0.03mg Yam
Histidine 0.034mg 0.014mg Yam
Saturated Fat 0.037g 0.011g Turnip
Monounsaturated Fat 0.006g 0.006g
Polyunsaturated fat 0.076g 0.053g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Turnip
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
12%
Turnip
Minerals Daily Need Coverage Score
26%
Yam
12%
Turnip

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 3.3g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 58mg)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 22)
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?
Turnip
Turnip is lower in Saturated Fat (difference - 0.026g)
Which food is cheaper?
Turnip
Turnip is cheaper (difference - $0.2)
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. Turnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170465/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.