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Yam vs Artichoke - In-Depth Nutrition Comparison

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How are Yam and Artichoke different?

  • Yam is richer in Vitamin B6, Potassium, Manganese, and Vitamin C, while Artichoke is higher in Folate, Vitamin K, Magnesium, Iron, Copper, and Fiber.
  • Yam covers your daily need of Vitamin B6 14% more than Artichoke.
  • Yam contains 2 times more Potassium than Artichoke. Yam contains 816mg of Potassium, while Artichoke contains 370mg.

Yam, raw and Artichokes, (globe or french), raw types were 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
2
:
Contains more Potassium +120.5%
Contains less Sodium -90.4%
Contains more Calcium +158.8%
Contains more Iron +137%
Contains more Magnesium +185.7%
Contains more Phosphorus +63.6%
Contains more Zinc +104.2%
Contains more Copper +29.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 14% 48% 43% 39% 33% 13% 14% 77%
Contains more Potassium +120.5%
Contains less Sodium -90.4%
Contains more Calcium +158.8%
Contains more Iron +137%
Contains more Magnesium +185.7%
Contains more Phosphorus +63.6%
Contains more Zinc +104.2%
Contains more Copper +29.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
5
:
Contains more Vitamin A +961.5%
Contains more Vitamin E +84.2%
Contains more Vitamin C +46.2%
Contains more Vitamin B1 +55.6%
Contains more Vitamin B6 +152.6%
Contains more Vitamin B2 +106.3%
Contains more Vitamin B3 +89.5%
Contains more Folate +195.7%
Contains more Vitamin K +543.5%
Equal in Vitamin B5 - 0.338
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 39% 18% 16% 20% 21% 27% 51% 0% 37%
Contains more Vitamin A +961.5%
Contains more Vitamin E +84.2%
Contains more Vitamin C +46.2%
Contains more Vitamin B1 +55.6%
Contains more Vitamin B6 +152.6%
Contains more Vitamin B2 +106.3%
Contains more Vitamin B3 +89.5%
Contains more Folate +195.7%
Contains more Vitamin K +543.5%
Equal in Vitamin B5 - 0.338

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Yam Artichoke
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yam Artichoke Opinion
Net carbs 23.78g 5.11g Yam
Protein 1.53g 3.27g Artichoke
Fats 0.17g 0.15g Yam
Carbs 27.88g 10.51g Yam
Calories 118kcal 47kcal Yam
Starch g g
Fructose g g
Sugar 0.5g 0.99g Yam
Fiber 4.1g 5.4g Artichoke
Calcium 17mg 44mg Artichoke
Iron 0.54mg 1.28mg Artichoke
Magnesium 21mg 60mg Artichoke
Phosphorus 55mg 90mg Artichoke
Potassium 816mg 370mg Yam
Sodium 9mg 94mg Yam
Zinc 0.24mg 0.49mg Artichoke
Copper 0.178mg 0.231mg Artichoke
Vitamin A 138IU 13IU Yam
Vitamin E 0.35mg 0.19mg Yam
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 17.1mg 11.7mg Yam
Vitamin B1 0.112mg 0.072mg Yam
Vitamin B2 0.032mg 0.066mg Artichoke
Vitamin B3 0.552mg 1.046mg Artichoke
Vitamin B5 0.314mg 0.338mg Artichoke
Vitamin B6 0.293mg 0.116mg Yam
Folate 23µg 68µg Artichoke
Vitamin B12 0µg 0µg
Vitamin K 2.3µg 14.8µg Artichoke
Tryptophan 0.012mg mg Yam
Threonine 0.054mg mg Yam
Isoleucine 0.052mg mg Yam
Leucine 0.096mg mg Yam
Lysine 0.059mg mg Yam
Methionine 0.021mg mg Yam
Phenylalanine 0.071mg mg Yam
Valine 0.062mg mg Yam
Histidine 0.034mg mg Yam
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.037g 0.036g Artichoke
Monounsaturated Fat 0.006g 0.005g Yam
Polyunsaturated fat 0.076g 0.064g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Artichoke
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
19
Yam
19
Artichoke
Mineral Summary Score
25
Yam
35
Artichoke

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Yam
20%
Artichoke
Carbohydrates
28%
Yam
11%
Artichoke
Fats
1%
Yam
1%
Artichoke

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 85mg)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.2)
Which food is lower in Saturated Fat?
Artichoke
Artichoke is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Artichoke
Artichoke is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Artichoke
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.