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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.

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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 Iron +137%
Contains more Calcium +158.8%
Contains more Magnesium +185.7%
Contains more Copper +29.8%
Contains more Zinc +104.2%
Contains more Phosphorus +63.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 48% 14% 33% 43% 77% 14% 39% 13%
Contains more Potassium +120.5%
Contains less Sodium -90.4%
Contains more Iron +137%
Contains more Calcium +158.8%
Contains more Magnesium +185.7%
Contains more Copper +29.8%
Contains more Zinc +104.2%
Contains more Phosphorus +63.6%

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 C +46.2%
Contains more Vitamin A +961.5%
Contains more Vitamin E +84.2%
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 Vitamin K +543.5%
Contains more Folate +195.7%
Equal in Vitamin B5 - 0.338
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 9% 7% 0% 28% 8% 11% 19% 68% 0% 6% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 39% 1% 4% 0% 18% 16% 20% 21% 27% 0% 37% 51%
Contains more Vitamin C +46.2%
Contains more Vitamin A +961.5%
Contains more Vitamin E +84.2%
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 Vitamin K +543.5%
Contains more Folate +195.7%
Equal in Vitamin B5 - 0.338

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

Nutrient Yam Artichoke Opinion
Calories 118 47 Yam
Protein 1.53 3.27 Artichoke
Fats 0.17 0.15 Yam
Vitamin C 17.1 11.7 Yam
Net carbs 23.780000686645508 5.110000133514404 Yam
Carbs 27.88 10.51 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.54 1.28 Artichoke
Calcium 17 44 Artichoke
Potassium 816 370 Yam
Magnesium 21 60 Artichoke
Sugar 0.5 0.99 Yam
Fiber 4.1 5.4 Artichoke
Copper 0.178 0.231 Artichoke
Zinc 0.24 0.49 Artichoke
Starch
Phosphorus 55 90 Artichoke
Sodium 9 94 Yam
Vitamin A 138 13 Yam
Vitamin E 0.35 0.19 Yam
Vitamin D 0 0
Vitamin B1 0.112 0.072 Yam
Vitamin B2 0.032 0.066 Artichoke
Vitamin B3 0.552 1.046 Artichoke
Vitamin B5 0.314 0.338 Artichoke
Vitamin B6 0.293 0.116 Yam
Vitamin B12 0 0
Vitamin K 2.3 14.8 Artichoke
Folate 23 68 Artichoke
Trans Fat 0 0
Saturated Fat 0.037 0.036 Artichoke
Monounsaturated Fat 0.006 0.005 Yam
Polyunsaturated fat 0.076 0.064 Yam
Tryptophan 0.012 Yam
Threonine 0.054 Yam
Isoleucine 0.052 Yam
Leucine 0.096 Yam
Lysine 0.059 Yam
Methionine 0.021 Yam
Phenylalanine 0.071 Yam
Valine 0.062 Yam
Histidine 0.034 Yam
Fructose

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.