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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 Sugars.

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

Infographic

Yam vs Rutabagas 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
6
:
Contains more Iron +22.7%
Contains more Potassium +167.5%
Contains more Copper +456.3%
Contains less Sodium -25%
Contains more Calcium +152.9%
Equal in Magnesium - 20
Equal in Zinc - 0.24
Equal in Phosphorus - 53
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 17% 13% 27% 15% 11% 7% 23% 2%
Contains more Iron +22.7%
Contains more Potassium +167.5%
Contains more Copper +456.3%
Contains less Sodium -25%
Contains more Calcium +152.9%
Equal in Magnesium - 20
Equal in Zinc - 0.24
Equal in Phosphorus - 53

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 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 84% 1% 6% 0% 23% 10% 14% 10% 24% 0% 1% 16%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
9%
Yam
6%
Rutabagas
Carbohydrates
28%
Yam
9%
Rutabagas
Fats
1%
Yam
1%
Rutabagas

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Yam Rutabagas
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Yam Rutabagas
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Yam
Yam contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Yam Rutabagas Opinion
Calories 118 37 Yam
Protein 1.53 1.08 Yam
Fats 0.17 0.16 Yam
Vitamin C 17.1 25 Rutabagas
Carbs 27.88 8.62 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.54 0.44 Yam
Calcium 17 43 Rutabagas
Potassium 816 305 Yam
Magnesium 21 20 Yam
Sugars 0.5 4.46 Yam
Fiber 4.1 2.3 Yam
Copper 0.178 0.032 Yam
Zinc 0.24 0.24
Starch 0.4 Rutabagas
Phosphorus 55 53 Yam
Sodium 9 12 Yam
Vitamin A 138 2 Yam
Vitamin E 0.35 0.3 Yam
Vitamin D 0 0
Vitamin B1 0.112 0.09 Yam
Vitamin B2 0.032 0.04 Rutabagas
Vitamin B3 0.552 0.7 Rutabagas
Vitamin B5 0.314 0.16 Yam
Vitamin B6 0.293 0.1 Yam
Vitamin B12 0 0
Vitamin K 2.3 0.3 Yam
Folate 23 21 Yam
Trans Fat 0 0
Saturated Fat 0.037 0.027 Rutabagas
Monounsaturated Fat 0.006 0.025 Rutabagas
Polyunsaturated fat 0.076 0.088 Rutabagas
Tryptophan 0.012 Yam
Threonine 0.054 Yam
Isoleucine 0.052 Yam
Leucine 0.096 Yam
Lysine 0.059 Yam
Methionine 0.021 Yam
Phenylalanine 0.071 Yam
Valine 0.062 Yam
Histidine 0.034 Yam
Fructose 1.61 Rutabagas

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 of 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.