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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.

Infographic

Yam vs Artichoke 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.
Yam
Yam
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 13% 33% 48% 77% 13% 39% 12% 33% 1.1%
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.
Yam
Yam
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 40% 2% 6.8% 0% 24% 6.5% 10% 19% 53% 0% 5.8% 12% 8.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 39% 0.33% 3.8% 0% 18% 15% 20% 20% 27% 0% 37% 51% 19%
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%
~equal in Vitamin C ~11.7mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.338mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Artichoke 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
3% 11% 85%
Protein: 3.27 g
Fats: 0.15 g
Carbs: 10.51 g
Water: 84.94 g
Other: 1.13 g
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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
34% 5% 61%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains less Sat. FatSaturated fat -19.4%
~equal in Monounsaturated fat ~0.005g
~equal in Polyunsaturated fat ~0.064g

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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/170072/nutrients
  2. Artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169205/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.