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  6. Yam vs. Beetroot

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.

The food varieties used in the comparison are Yam, cooked, boiled, drained, or baked, without salt and Beets, raw.

Infographic

Yam vs Beetroot infographic
Infographic link

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
5
:
4
Beetroot
Beetroot
Contains more Phosphorus +22.5%
Contains more Potassium +106.2%
Contains less Sodium -89.7%
Contains more Copper +102.7%
Contains more Manganese +12.8%
Contains more Calcium +14.3%
Contains more Iron +53.8%
Contains more Magnesium +27.8%
Contains more Zinc +75%
Equal in Selenium - 0.7
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Beetroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Contains more Phosphorus +22.5%
Contains more Potassium +106.2%
Contains less Sodium -89.7%
Contains more Copper +102.7%
Contains more Manganese +12.8%
Contains more Calcium +14.3%
Contains more Iron +53.8%
Contains more Magnesium +27.8%
Contains more Zinc +75%
Equal in Selenium - 0.7

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
8
:
2
Beetroot
Beetroot
Contains more Vitamin A +269.7%
Contains more Vitamin E +750%
Contains more Vitamin C +146.9%
Contains more Vitamin B1 +206.5%
Contains more Vitamin B3 +65.3%
Contains more Vitamin B5 +100.6%
Contains more Vitamin B6 +240.3%
Contains more Vitamin K +1050%
Contains more Vitamin B2 +42.9%
Contains more Folate +581.3%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
Beetroot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 1%
Contains more Vitamin A +269.7%
Contains more Vitamin E +750%
Contains more Vitamin C +146.9%
Contains more Vitamin B1 +206.5%
Contains more Vitamin B3 +65.3%
Contains more Vitamin B5 +100.6%
Contains more Vitamin B6 +240.3%
Contains more Vitamin K +1050%
Contains more Vitamin B2 +42.9%
Contains more Folate +581.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
:
4
Beetroot
Beetroot
Contains more Carbs +187.4%
Contains more Fats +21.4%
Contains more Water +24.9%
Contains more Other +42.1%
Equal in Protein - 1.61
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Beetroot
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more Carbs +187.4%
Contains more Fats +21.4%
Contains more Water +24.9%
Contains more Other +42.1%
Equal in Protein - 1.61

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
0
:
2
Beetroot
Beetroot
Contains more Monounsaturated Fat +540%
Equal in Saturated Fat - 0.027
Equal in Polyunsaturated fat - 0.06
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Beetroot
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Contains more Monounsaturated Fat +540%
Equal in Saturated Fat - 0.027
Equal in Polyunsaturated fat - 0.06

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam Beetroot
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Yam Beetroot Opinion
Net carbs 23.58g 6.76g Yam
Protein 1.49g 1.61g Beetroot
Fats 0.14g 0.17g Beetroot
Carbs 27.48g 9.56g Yam
Calories 116kcal 43kcal Yam
Sugar 0.49g 6.76g Yam
Fiber 3.9g 2.8g Yam
Calcium 14mg 16mg Beetroot
Iron 0.52mg 0.8mg Beetroot
Magnesium 18mg 23mg Beetroot
Phosphorus 49mg 40mg Yam
Potassium 670mg 325mg Yam
Sodium 8mg 78mg Yam
Zinc 0.2mg 0.35mg Beetroot
Copper 0.152mg 0.075mg Yam
Manganese 0.371mg 0.329mg Yam
Selenium 0.7µg 0.7µg
Vitamin A 122IU 33IU Yam
Vitamin A RAE 6µg 2µg Yam
Vitamin E 0.34mg 0.04mg Yam
Vitamin C 12.1mg 4.9mg Yam
Vitamin B1 0.095mg 0.031mg Yam
Vitamin B2 0.028mg 0.04mg Beetroot
Vitamin B3 0.552mg 0.334mg Yam
Vitamin B5 0.311mg 0.155mg Yam
Vitamin B6 0.228mg 0.067mg Yam
Folate 16µg 109µg Beetroot
Vitamin K 2.3µg 0.2µg Yam
Tryptophan 0.012mg 0.019mg Beetroot
Threonine 0.052mg 0.047mg Yam
Isoleucine 0.05mg 0.048mg Yam
Leucine 0.094mg 0.068mg Yam
Lysine 0.058mg 0.058mg
Methionine 0.02mg 0.018mg Yam
Phenylalanine 0.069mg 0.046mg Yam
Valine 0.06mg 0.056mg Yam
Histidine 0.033mg 0.021mg Yam
Saturated Fat 0.029g 0.027g Beetroot
Monounsaturated Fat 0.005g 0.032g Beetroot
Polyunsaturated fat 0.06g 0.06g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Beetroot
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
15%
Yam
12%
Beetroot
Minerals Daily Need Coverage Score
23%
Yam
19%
Beetroot

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 6.27g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 70mg)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 13)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.3)
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.002g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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

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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.