Yam vs. Artichoke — In-Depth Nutrition Comparison
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How are yam and artichoke different?
- Yam is higher in potassium and vitamin B6; however, artichoke is richer in folate, vitamin K, magnesium, iron, copper, fiber, and phosphorus.
- Daily need coverage for folate for artichoke is 13% higher.
- Yam contains 2 times more vitamin B6 than artichoke. While yam contains 0.228mg of vitamin B6, artichoke contains only 0.116mg.
- Artichoke has a lower glycemic index (32) than yam (51).
Yam, cooked, boiled, drained, or baked, without salt and Artichokes, (globe or french), raw are the varieties used in this article.
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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 | +81.1% |
| Contains less SodiumSodium | -91.5% |
| Contains more ManganeseManganese | +44.9% |
| Contains more SeleniumSelenium | +250% |
| Contains more MagnesiumMagnesium | +233.3% |
| Contains more CalciumCalcium | +214.3% |
| Contains more IronIron | +146.2% |
| Contains more CopperCopper | +52% |
| Contains more ZincZinc | +145% |
| Contains more PhosphorusPhosphorus | +83.7% |
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.
| Contains more Vitamin AVitamin A | +500% |
| Contains more Vitamin EVitamin E | +78.9% |
| Contains more Vitamin B1Vitamin B1 | +31.9% |
| Contains more Vitamin B6Vitamin B6 | +96.6% |
| Contains more Vitamin B2Vitamin B2 | +135.7% |
| Contains more Vitamin B3Vitamin B3 | +89.5% |
| Contains more Vitamin KVitamin K | +543.5% |
| Contains more FolateFolate | +325% |
| Contains more CholineCholine | +112.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +161.5% |
| Contains more ProteinProtein | +119.5% |
| Contains more WaterWater | +21.1% |
| Contains more OtherOther | +48.7% |
~equal in
Fats
~0.15g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -19.4% |
~equal in
Monounsaturated fat
~0.005g
~equal in
Polyunsaturated fat
~0.064g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Folate | 16µg | 68µg | 13% |
| Iron | 0.52mg | 1.28mg | 10% |
| Vitamin K | 2.3µg | 14.8µg | 10% |
| Magnesium | 18mg | 60mg | 10% |
| Vitamin B6 | 0.228mg | 0.116mg | 9% |
| Copper | 0.152mg | 0.231mg | 9% |
| Potassium | 670mg | 370mg | 9% |
| Phosphorus | 49mg | 90mg | 6% |
| Carbs | 27.48g | 10.51g | 6% |
| Fiber | 3.9g | 5.4g | 6% |
| Manganese | 0.371mg | 0.256mg | 5% |
| Protein | 1.49g | 3.27g | 4% |
| Sodium | 8mg | 94mg | 4% |
| Calcium | 14mg | 44mg | 3% |
| Zinc | 0.2mg | 0.49mg | 3% |
| Choline | 16.2mg | 34.4mg | 3% |
| Vitamin B3 | 0.552mg | 1.046mg | 3% |
| Vitamin B2 | 0.028mg | 0.066mg | 3% |
| Calories | 116kcal | 47kcal | 3% |
| Vitamin B1 | 0.095mg | 0.072mg | 2% |
| Selenium | 0.7µg | 0.2µg | 1% |
| Vitamin E | 0.34mg | 0.19mg | 1% |
| Vitamin A | 6µg | 1µg | 1% |
| Vitamin B5 | 0.311mg | 0.338mg | 1% |
| Fats | 0.14g | 0.15g | 0% |
| Vitamin C | 12.1mg | 11.7mg | 0% |
| Net carbs | 23.58g | 5.11g | N/A |
| Sugar | 0.49g | 0.99g | N/A |
| Saturated fat | 0.029g | 0.036g | 0% |
| Monounsaturated fat | 0.005g | 0.005g | 0% |
| Polyunsaturated fat | 0.06g | 0.064g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.052mg | 0% | |
| Isoleucine | 0.05mg | 0% | |
| Leucine | 0.094mg | 0% | |
| Lysine | 0.058mg | 0% | |
| Methionine | 0.02mg | 0% | |
| Phenylalanine | 0.069mg | 0% | |
| Valine | 0.06mg | 0% | |
| Histidine | 0.033mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
14%
19%
Minerals Daily Need Coverage Score
23%
31%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 86mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.007g)
Which food is cheaper?
Yam is cheaper (difference - $0.2)
Which food is lower in glycemic index?
Artichoke is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Artichoke is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.