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Yam vs Beetroot - In-Depth Nutrition Comparison

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Differences between Yam and Beetroot

  • Yam is higher in Vitamin B6, Potassium, Vitamin C, Copper, Vitamin B1, and Fiber, however Beetroot is richer in Folate.
  • Beetroot's daily need coverage for Folate is 22% higher.
  • Yam has 4 times more Vitamin B6 than Beetroot. While Yam has 0.293mg of Vitamin B6, Beetroot has only 0.067mg.
  • Yam has less Sugar.

The food types used in this comparison are Yam, raw and Beets, raw.

Infographic

Yam vs Beetroot 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
5
:
Contains more Phosphorus +37.5%
Contains more Potassium +151.1%
Contains less Sodium -88.5%
Contains more Copper +137.3%
Contains more Iron +48.1%
Contains more Zinc +45.8%
Equal in Calcium - 16
Equal in Magnesium - 23
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 30% 17% 18% 29% 11% 10% 25%
Contains more Phosphorus +37.5%
Contains more Potassium +151.1%
Contains less Sodium -88.5%
Contains more Copper +137.3%
Contains more Iron +48.1%
Contains more Zinc +45.8%
Equal in Calcium - 16
Equal in Magnesium - 23

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
8
:
Contains more Vitamin A +318.2%
Contains more Vitamin E +775%
Contains more Vitamin C +249%
Contains more Vitamin B1 +261.3%
Contains more Vitamin B3 +65.3%
Contains more Vitamin B5 +102.6%
Contains more Vitamin B6 +337.3%
Contains more Vitamin K +1050%
Contains more Vitamin B2 +25%
Contains more Folate +373.9%
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 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 1%
Contains more Vitamin A +318.2%
Contains more Vitamin E +775%
Contains more Vitamin C +249%
Contains more Vitamin B1 +261.3%
Contains more Vitamin B3 +65.3%
Contains more Vitamin B5 +102.6%
Contains more Vitamin B6 +337.3%
Contains more Vitamin K +1050%
Contains more Vitamin B2 +25%
Contains more Folate +373.9%

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 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 23.78g 6.76g Yam
Protein 1.53g 1.61g Beetroot
Fats 0.17g 0.17g
Carbs 27.88g 9.56g Yam
Calories 118kcal 43kcal Yam
Starch g g
Fructose g g
Sugar 0.5g 6.76g Yam
Fiber 4.1g 2.8g Yam
Calcium 17mg 16mg Yam
Iron 0.54mg 0.8mg Beetroot
Magnesium 21mg 23mg Beetroot
Phosphorus 55mg 40mg Yam
Potassium 816mg 325mg Yam
Sodium 9mg 78mg Yam
Zinc 0.24mg 0.35mg Beetroot
Copper 0.178mg 0.075mg Yam
Vitamin A 138IU 33IU Yam
Vitamin E 0.35mg 0.04mg Yam
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 17.1mg 4.9mg Yam
Vitamin B1 0.112mg 0.031mg Yam
Vitamin B2 0.032mg 0.04mg Beetroot
Vitamin B3 0.552mg 0.334mg Yam
Vitamin B5 0.314mg 0.155mg Yam
Vitamin B6 0.293mg 0.067mg Yam
Folate 23µg 109µg Beetroot
Vitamin B12 0µg 0µg
Vitamin K 2.3µg 0.2µg Yam
Tryptophan 0.012mg 0.019mg Beetroot
Threonine 0.054mg 0.047mg Yam
Isoleucine 0.052mg 0.048mg Yam
Leucine 0.096mg 0.068mg Yam
Lysine 0.059mg 0.058mg Yam
Methionine 0.021mg 0.018mg Yam
Phenylalanine 0.071mg 0.046mg Yam
Valine 0.062mg 0.056mg Yam
Histidine 0.034mg 0.021mg Yam
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.037g 0.027g Beetroot
Monounsaturated Fat 0.006g 0.032g Beetroot
Polyunsaturated fat 0.076g 0.06g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Beetroot
Low Fats diet Equal
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
12
Beetroot
Mineral Summary Score
25
Yam
18
Beetroot

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
10%
Beetroot
Carbohydrates
28%
Yam
10%
Beetroot
Fats
1%
Yam
1%
Beetroot

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 6.26g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 69mg)
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 - 0.01g)
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

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. 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.