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  6. Yam vs. Butterbur

Yam vs. Butterbur — In-Depth Nutrition Comparison

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How are Yam and Butterbur different?

  • Yam is richer in Vitamin B6, Vitamin B1, Vitamin B5, Copper, Phosphorus, and Iron, while Butterbur is higher in Vitamin C, and Calcium.
  • Butterbur covers your daily need of Vitamin C 22% more than Yam.
  • Yam contains 10 times more Vitamin B5 than Butterbur. Yam contains 0.311mg of Vitamin B5, while Butterbur contains 0.032mg.

Yam, cooked, boiled, drained, or baked, without salt and Butterbur, (fuki), raw types were used in this article.

Infographic

Yam vs Butterbur 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
7
:
3
Butterbur
Butterbur
Contains more Iron +420%
Contains more Magnesium +28.6%
Contains more Phosphorus +308.3%
Contains more Zinc +25%
Contains more Copper +47.6%
Contains more Manganese +35.4%
Contains more Calcium +635.7%
Contains less Sodium -12.5%
Contains more Selenium +28.6%
Equal in Potassium - 655
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Butterbur
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 4% 10% 6% 58% 1% 5% 35% 36% 5%
Contains more Iron +420%
Contains more Magnesium +28.6%
Contains more Phosphorus +308.3%
Contains more Zinc +25%
Contains more Copper +47.6%
Contains more Manganese +35.4%
Contains more Calcium +635.7%
Contains less Sodium -12.5%
Contains more Selenium +28.6%
Equal in Potassium - 655

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
9
:
1
Butterbur
Butterbur
Contains more Vitamin A +144%
Contains more Vitamin B1 +375%
Contains more Vitamin B2 +40%
Contains more Vitamin B3 +176%
Contains more Vitamin B5 +871.9%
Contains more Vitamin B6 +137.5%
Contains more Folate +60%
Contains more Vitamin C +160.3%
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%
Butterbur
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 105% 5% 5% 4% 2% 23% 8% 0% 0%
Contains more Vitamin A +144%
Contains more Vitamin B1 +375%
Contains more Vitamin B2 +40%
Contains more Vitamin B3 +176%
Contains more Vitamin B5 +871.9%
Contains more Vitamin B6 +137.5%
Contains more Folate +60%
Contains more Vitamin C +160.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
3
:
2
Butterbur
Butterbur
Contains more Protein +282.1%
Contains more Fats +250%
Contains more Carbs +661.2%
Contains more Water +34.7%
Contains more Other +92.1%
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Butterbur
4% 95%
Protein: 0.39 g
Fats: 0.04 g
Carbs: 3.61 g
Water: 94.5 g
Other: 1.46 g
Contains more Protein +282.1%
Contains more Fats +250%
Contains more Carbs +661.2%
Contains more Water +34.7%
Contains more Other +92.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yam Butterbur Opinion
Net carbs 23.58g 3.61g Yam
Protein 1.49g 0.39g Yam
Fats 0.14g 0.04g Yam
Carbs 27.48g 3.61g Yam
Calories 116kcal 14kcal Yam
Sugar 0.49g Butterbur
Fiber 3.9g Yam
Calcium 14mg 103mg Butterbur
Iron 0.52mg 0.1mg Yam
Magnesium 18mg 14mg Yam
Phosphorus 49mg 12mg Yam
Potassium 670mg 655mg Yam
Sodium 8mg 7mg Butterbur
Zinc 0.2mg 0.16mg Yam
Copper 0.152mg 0.103mg Yam
Manganese 0.371mg 0.274mg Yam
Selenium 0.7µg 0.9µg Butterbur
Vitamin A 122IU 50IU Yam
Vitamin A RAE 6µg 3µg Yam
Vitamin E 0.34mg Yam
Vitamin C 12.1mg 31.5mg Butterbur
Vitamin B1 0.095mg 0.02mg Yam
Vitamin B2 0.028mg 0.02mg Yam
Vitamin B3 0.552mg 0.2mg Yam
Vitamin B5 0.311mg 0.032mg Yam
Vitamin B6 0.228mg 0.096mg Yam
Folate 16µg 10µg Yam
Vitamin K 2.3µg Yam
Tryptophan 0.012mg Yam
Threonine 0.052mg Yam
Isoleucine 0.05mg Yam
Leucine 0.094mg Yam
Lysine 0.058mg Yam
Methionine 0.02mg Yam
Phenylalanine 0.069mg Yam
Valine 0.06mg Yam
Histidine 0.033mg Yam
Saturated Fat 0.029g Butterbur
Monounsaturated Fat 0.005g Yam
Polyunsaturated fat 0.06g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Butterbur
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
13%
Butterbur
Minerals Daily Need Coverage Score
23%
Yam
19%
Butterbur

Comparison summary

Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Butterbur
Butterbur is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Butterbur
Butterbur contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Butterbur
Butterbur is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Butterbur
Butterbur is lower in glycemic index (difference - 51)
Which food is cheaper?
Butterbur
Butterbur is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Butterbur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170385/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.