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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 Potassium +151.1%
Contains more Copper +137.3%
Contains more Phosphorus +37.5%
Contains less Sodium -88.5%
Contains more Iron +48.1%
Contains more Zinc +45.8%
Equal in Calcium - 16
Equal in Magnesium - 23
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 5% 29% 17% 25% 10% 18% 11%
Contains more Potassium +151.1%
Contains more Copper +137.3%
Contains more Phosphorus +37.5%
Contains less Sodium -88.5%
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 C +249%
Contains more Vitamin A +318.2%
Contains more Vitamin E +775%
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 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 17% 2% 1% 0% 8% 10% 7% 10% 16% 0% 1% 82%
Contains more Vitamin C +249%
Contains more Vitamin A +318.2%
Contains more Vitamin E +775%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Beetroot
Low Calories diet ok
Low Fats diet Equal
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 - 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.

All nutrients comparison - raw data values

Nutrient Yam Beetroot Opinion
Calories 118 43 Yam
Protein 1.53 1.61 Beetroot
Fats 0.17 0.17
Vitamin C 17.1 4.9 Yam
Net carbs 23.780000686645508 6.760000228881836 Yam
Carbs 27.88 9.56 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.54 0.8 Beetroot
Calcium 17 16 Yam
Potassium 816 325 Yam
Magnesium 21 23 Beetroot
Sugar 0.5 6.76 Yam
Fiber 4.1 2.8 Yam
Copper 0.178 0.075 Yam
Zinc 0.24 0.35 Beetroot
Starch
Phosphorus 55 40 Yam
Sodium 9 78 Yam
Vitamin A 138 33 Yam
Vitamin E 0.35 0.04 Yam
Vitamin D 0 0
Vitamin B1 0.112 0.031 Yam
Vitamin B2 0.032 0.04 Beetroot
Vitamin B3 0.552 0.334 Yam
Vitamin B5 0.314 0.155 Yam
Vitamin B6 0.293 0.067 Yam
Vitamin B12 0 0
Vitamin K 2.3 0.2 Yam
Folate 23 109 Beetroot
Trans Fat 0 0
Saturated Fat 0.037 0.027 Beetroot
Monounsaturated Fat 0.006 0.032 Beetroot
Polyunsaturated fat 0.076 0.06 Yam
Tryptophan 0.012 0.019 Beetroot
Threonine 0.054 0.047 Yam
Isoleucine 0.052 0.048 Yam
Leucine 0.096 0.068 Yam
Lysine 0.059 0.058 Yam
Methionine 0.021 0.018 Yam
Phenylalanine 0.071 0.046 Yam
Valine 0.062 0.056 Yam
Histidine 0.034 0.021 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. 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.