Yam vs. Beetroot — In-Depth Nutrition Comparison
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Important differences between yam and beetroot
- Yam has more vitamin B6, potassium, copper, vitamin C, and vitamin B1; however, beetroot is richer in folate.
- Beetroot's daily need coverage for folate is 23% more.
- Yam contains 3 times more vitamin B6 than beetroot. Yam contains 0.228mg of vitamin B6, while beetroot contains 0.067mg.
- Yam contains less sugar.
- Beetroot has a higher glycemic index. The glycemic index of beetroot is 64, while the glycemic index of yam is 51.
The food varieties used in the comparison are Yam, cooked, boiled, drained, or baked, without salt and Beets, raw.
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.
| Contains more PotassiumPotassium | +106.2% |
| Contains more CopperCopper | +102.7% |
| Contains more PhosphorusPhosphorus | +22.5% |
| Contains less SodiumSodium | -89.7% |
| Contains more ManganeseManganese | +12.8% |
| Contains more MagnesiumMagnesium | +27.8% |
| Contains more CalciumCalcium | +14.3% |
| Contains more IronIron | +53.8% |
| Contains more ZincZinc | +75% |
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 CVitamin C | +146.9% |
| Contains more Vitamin AVitamin A | +200% |
| Contains more Vitamin EVitamin E | +750% |
| Contains more Vitamin B1Vitamin B1 | +206.5% |
| Contains more Vitamin B3Vitamin B3 | +65.3% |
| Contains more Vitamin B5Vitamin B5 | +100.6% |
| Contains more Vitamin B6Vitamin B6 | +240.3% |
| Contains more Vitamin KVitamin K | +1050% |
| Contains more CholineCholine | +170% |
| Contains more Vitamin B2Vitamin B2 | +42.9% |
| Contains more FolateFolate | +581.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 16µg | 109µg | 23% |
| Vitamin B6 | 0.228mg | 0.067mg | 12% |
| Potassium | 670mg | 325mg | 10% |
| Copper | 0.152mg | 0.075mg | 9% |
| Vitamin C | 12.1mg | 4.9mg | 8% |
| Carbs | 27.48g | 9.56g | 6% |
| Vitamin B1 | 0.095mg | 0.031mg | 5% |
| Fiber | 3.9g | 2.8g | 4% |
| Calories | 116kcal | 43kcal | 4% |
| Iron | 0.52mg | 0.8mg | 4% |
| Vitamin B5 | 0.311mg | 0.155mg | 3% |
| Sodium | 8mg | 78mg | 3% |
| Choline | 16.2mg | 6mg | 2% |
| Vitamin E | 0.34mg | 0.04mg | 2% |
| Manganese | 0.371mg | 0.329mg | 2% |
| Vitamin K | 2.3µg | 0.2µg | 2% |
| Magnesium | 18mg | 23mg | 1% |
| Zinc | 0.2mg | 0.35mg | 1% |
| Phosphorus | 49mg | 40mg | 1% |
| Vitamin B2 | 0.028mg | 0.04mg | 1% |
| Vitamin B3 | 0.552mg | 0.334mg | 1% |
| Protein | 1.49g | 1.61g | 0% |
| Fats | 0.14g | 0.17g | 0% |
| Net carbs | 23.58g | 6.76g | N/A |
| Calcium | 14mg | 16mg | 0% |
| Sugar | 0.49g | 6.76g | N/A |
| Vitamin A | 6µg | 2µg | 0% |
| Selenium | 0.7µg | 0.7µg | 0% |
| Saturated fat | 0.029g | 0.027g | 0% |
| Monounsaturated fat | 0.005g | 0.032g | 0% |
| Polyunsaturated fat | 0.06g | 0.06g | 0% |
| Tryptophan | 0.012mg | 0.019mg | 0% |
| Threonine | 0.052mg | 0.047mg | 0% |
| Isoleucine | 0.05mg | 0.048mg | 0% |
| Leucine | 0.094mg | 0.068mg | 0% |
| Lysine | 0.058mg | 0.058mg | 0% |
| Methionine | 0.02mg | 0.018mg | 0% |
| Phenylalanine | 0.069mg | 0.046mg | 0% |
| Valine | 0.06mg | 0.056mg | 0% |
| Histidine | 0.033mg | 0.021mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +187.4% |
| Contains more FatsFats | +21.4% |
| Contains more WaterWater | +24.9% |
| Contains more OtherOther | +42.1% |
~equal in
Protein
~1.61g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +540% |
~equal in
Saturated fat
~0.027g
~equal in
Polyunsaturated fat
~0.06g
