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Yam vs Rutabagas - In-Depth Nutrition Comparison

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What are the main differences between Yam and Rutabagas?

  • Yam is richer in Copper, Potassium, Vitamin B6, Manganese, and Fiber, yet Rutabagas are richer in Vitamin C.
  • Yam's daily need coverage for Copper is 16% higher.
  • Yam has 3 times more Manganese than Rutabagas. Yam has 0.397mg of Manganese, while Rutabagas have 0.131mg.
  • Yam contains less Sugar.

We used Yam, raw and Rutabagas, raw types in this comparison.

Infographic

Yam vs Rutabagas 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
6
:
Contains more Iron +22.7%
Contains more Potassium +167.5%
Contains less Sodium -25%
Contains more Copper +456.3%
Contains more Calcium +152.9%
Equal in Magnesium - 20
Equal in Phosphorus - 53
Equal in Zinc - 0.24
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 17% 15% 23% 27% 2% 7% 11%
Contains more Iron +22.7%
Contains more Potassium +167.5%
Contains less Sodium -25%
Contains more Copper +456.3%
Contains more Calcium +152.9%
Equal in Magnesium - 20
Equal in Phosphorus - 53
Equal in Zinc - 0.24

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
7
:
Contains more Vitamin A +6800%
Contains more Vitamin E +16.7%
Contains more Vitamin B1 +24.4%
Contains more Vitamin B5 +96.3%
Contains more Vitamin B6 +193%
Contains more Vitamin K +666.7%
Contains more Vitamin C +46.2%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +26.8%
Equal in Folate - 21
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 1% 6% 0% 84% 23% 10% 14% 10% 24% 16% 0% 1%
Contains more Vitamin A +6800%
Contains more Vitamin E +16.7%
Contains more Vitamin B1 +24.4%
Contains more Vitamin B5 +96.3%
Contains more Vitamin B6 +193%
Contains more Vitamin K +666.7%
Contains more Vitamin C +46.2%
Contains more Vitamin B2 +25%
Contains more Vitamin B3 +26.8%
Equal in Folate - 21

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 Rutabagas
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Yam Rutabagas Opinion
Net carbs 23.78g 6.32g Yam
Protein 1.53g 1.08g Yam
Fats 0.17g 0.16g Yam
Carbs 27.88g 8.62g Yam
Calories 118kcal 37kcal Yam
Starch g 0.4g Rutabagas
Fructose g 1.61g Rutabagas
Sugar 0.5g 4.46g Yam
Fiber 4.1g 2.3g Yam
Calcium 17mg 43mg Rutabagas
Iron 0.54mg 0.44mg Yam
Magnesium 21mg 20mg Yam
Phosphorus 55mg 53mg Yam
Potassium 816mg 305mg Yam
Sodium 9mg 12mg Yam
Zinc 0.24mg 0.24mg
Copper 0.178mg 0.032mg Yam
Vitamin A 138IU 2IU Yam
Vitamin E 0.35mg 0.3mg Yam
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 17.1mg 25mg Rutabagas
Vitamin B1 0.112mg 0.09mg Yam
Vitamin B2 0.032mg 0.04mg Rutabagas
Vitamin B3 0.552mg 0.7mg Rutabagas
Vitamin B5 0.314mg 0.16mg Yam
Vitamin B6 0.293mg 0.1mg Yam
Folate 23µg 21µg Yam
Vitamin B12 0µg 0µg
Vitamin K 2.3µg 0.3µg Yam
Tryptophan 0.012mg mg Yam
Threonine 0.054mg mg Yam
Isoleucine 0.052mg mg Yam
Leucine 0.096mg mg Yam
Lysine 0.059mg mg Yam
Methionine 0.021mg mg Yam
Phenylalanine 0.071mg mg Yam
Valine 0.062mg mg Yam
Histidine 0.034mg mg Yam
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.037g 0.027g Rutabagas
Monounsaturated Fat 0.006g 0.025g Rutabagas
Polyunsaturated fat 0.076g 0.088g Rutabagas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Rutabagas
Low Fats diet ok
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
15
Rutabagas
Mineral Summary Score
25
Yam
14
Rutabagas

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
6%
Rutabagas
Carbohydrates
28%
Yam
9%
Rutabagas
Fats
1%
Yam
1%
Rutabagas

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 3.96g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 21)
Which food is cheaper?
Yam
Yam is cheaper (difference - $2.3)
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 Saturated Fat?
Rutabagas
Rutabagas is lower in Saturated Fat (difference - 0.01g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.