Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Yam
  5. Compare
  6. Yam vs. Jerusalem artichoke

Yam vs. Jerusalem artichoke — In-Depth Nutrition Comparison

Compare

How are yam and jerusalem artichoke different?

  • Yam is richer in manganese, vitamin B6, fiber, vitamin C, and potassium, while jerusalem artichoke is higher in iron and vitamin B1.
  • Jerusalem artichoke covers your daily need for iron, 36% more than yam.
  • Yam contains 6 times more manganese than jerusalem artichoke. Yam contains 0.371mg of manganese, while jerusalem artichoke contains 0.06mg.
  • Yam has a higher glycemic index (51) than jerusalem artichoke (32).

Yam, cooked, boiled, drained, or baked, without salt and Jerusalem-artichokes, raw types were used in this article.

Infographic

Yam vs Jerusalem artichoke 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
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 4.2% 38% 128% 47% 3.3% 33% 0.52% 7.8% 3.8%
Contains more PotassiumPotassium +56.2%
Contains more ZincZinc +66.7%
Contains more ManganeseManganese +518.3%
Contains more IronIron +553.8%
Contains more PhosphorusPhosphorus +59.2%
Contains less SodiumSodium -50%
~equal in Magnesium ~17mg
~equal in Calcium ~14mg
~equal in Copper ~0.14mg
~equal in Selenium ~0.7µg

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
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 40% 2% 6.8% 0% 24% 6.5% 10% 19% 53% 0% 5.8% 12% 8.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 0.33% 3.8% 0% 50% 14% 24% 24% 18% 0% 0.25% 9.8% 16%
Contains more Vitamin CVitamin C +202.5%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin EVitamin E +78.9%
Contains more Vitamin B6Vitamin B6 +196.1%
Contains more Vitamin KVitamin K +2200%
Contains more FolateFolate +23.1%
Contains more Vitamin B1Vitamin B1 +110.5%
Contains more Vitamin B2Vitamin B2 +114.3%
Contains more Vitamin B3Vitamin B3 +135.5%
Contains more Vitamin B5Vitamin B5 +27.7%
Contains more CholineCholine +85.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Jerusalem artichoke DV% diff.
Iron 0.52mg 3.4mg 36%
Manganese 0.371mg 0.06mg 14%
Vitamin B6 0.228mg 0.077mg 12%
Vitamin B1 0.095mg 0.2mg 9%
Vitamin C 12.1mg 4mg 9%
Fiber 3.9g 1.6g 9%
Potassium 670mg 429mg 7%
Vitamin B3 0.552mg 1.3mg 5%
Phosphorus 49mg 78mg 4%
Choline 16.2mg 30mg 3%
Carbs 27.48g 17.44g 3%
Vitamin K 2.3µg 0.1µg 2%
Vitamin B5 0.311mg 0.397mg 2%
Vitamin B2 0.028mg 0.06mg 2%
Calories 116kcal 73kcal 2%
Folate 16µg 13µg 1%
Vitamin E 0.34mg 0.19mg 1%
Zinc 0.2mg 0.12mg 1%
Vitamin A 6µg 1µg 1%
Protein 1.49g 2g 1%
Copper 0.152mg 0.14mg 1%
Fats 0.14g 0.01g 0%
Net carbs 23.58g 15.84g N/A
Magnesium 18mg 17mg 0%
Calcium 14mg 14mg 0%
Sugar 0.49g 9.6g N/A
Sodium 8mg 4mg 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.029g 0g 0%
Monounsaturated fat 0.005g 0.004g 0%
Polyunsaturated fat 0.06g 0.001g 0%
Tryptophan 0.012mg 0%
Threonine 0.052mg 0%
Isoleucine 0.05mg 0%
Leucine 0.094mg 0%
Lysine 0.058mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.069mg 0%
Valine 0.06mg 0%
Histidine 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
2% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 g
Contains more FatsFats +1300%
Contains more CarbsCarbs +57.6%
Contains more ProteinProtein +34.2%
Contains more WaterWater +11.2%
Contains more OtherOther +234.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
2
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
80% 20%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.001 g
Contains more Mono. FatMonounsaturated fat +25%
Contains more Poly. FatPolyunsaturated fat +5900%
Contains less Sat. FatSaturated fat -100%

People also compare

Yam
Yam vs Potato
Potato
Yam
Yam vs Carrot
Carrot
Yam
Yam vs Cassava
Cassava
Jerusalem artichoke
Jerusalem artichoke vs Artichoke
Artichoke
Jerusalem artichoke
Jerusalem artichoke vs Broccoli
Broccoli
Jerusalem artichoke
Jerusalem artichoke vs Chinese cabbage
Chinese cabbage

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. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/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.