Yam vs. Rutabagas — In-Depth Nutrition Comparison
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What are the differences between yam and rutabagas?
- Yam is higher in copper, potassium, manganese, vitamin B6, and fiber, yet rutabagas are higher in vitamin C.
- Rutabagas' daily need coverage for vitamin C is 14% more.
- Yam has 5 times more copper than rutabagas. While yam has 0.152mg of copper, rutabagas have only 0.032mg.
- The amount of sugar in yam is lower.
- The glycemic index of yam is lower.
We used Yam, cooked, boiled, drained, or baked, without salt and Rutabagas, raw types in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +119.7% |
| Contains more IronIron | +18.2% |
| Contains more CopperCopper | +375% |
| Contains less SodiumSodium | -33.3% |
| Contains more ManganeseManganese | +183.2% |
| Contains more MagnesiumMagnesium | +11.1% |
| Contains more CalciumCalcium | +207.1% |
| Contains more ZincZinc | +20% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +13.3% |
| Contains more Vitamin B5Vitamin B5 | +94.4% |
| Contains more Vitamin B6Vitamin B6 | +128% |
| Contains more Vitamin KVitamin K | +666.7% |
| Contains more CholineCholine | +14.9% |
| Contains more Vitamin CVitamin C | +106.6% |
| Contains more Vitamin B2Vitamin B2 | +42.9% |
| Contains more Vitamin B3Vitamin B3 | +26.8% |
| Contains more FolateFolate | +31.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 12.1mg | 25mg | 14% |
| Copper | 0.152mg | 0.032mg | 13% |
| Potassium | 670mg | 305mg | 11% |
| Vitamin B6 | 0.228mg | 0.1mg | 10% |
| Manganese | 0.371mg | 0.131mg | 10% |
| Fiber | 3.9g | 2.3g | 6% |
| Carbs | 27.48g | 8.62g | 6% |
| Calories | 116kcal | 37kcal | 4% |
| Vitamin B5 | 0.311mg | 0.16mg | 3% |
| Calcium | 14mg | 43mg | 3% |
| Vitamin K | 2.3µg | 0.3µg | 2% |
| Fructose | 1.61g | 2% | |
| Folate | 16µg | 21µg | 1% |
| Vitamin B2 | 0.028mg | 0.04mg | 1% |
| Phosphorus | 49mg | 53mg | 1% |
| Vitamin A | 6µg | 0µg | 1% |
| Iron | 0.52mg | 0.44mg | 1% |
| Vitamin B3 | 0.552mg | 0.7mg | 1% |
| Protein | 1.49g | 1.08g | 1% |
| Fats | 0.14g | 0.16g | 0% |
| Net carbs | 23.58g | 6.32g | N/A |
| Magnesium | 18mg | 20mg | 0% |
| Sugar | 0.49g | 4.46g | N/A |
| Zinc | 0.2mg | 0.24mg | 0% |
| Starch | 0.4g | 0% | |
| Sodium | 8mg | 12mg | 0% |
| Vitamin E | 0.34mg | 0.3mg | 0% |
| Selenium | 0.7µg | 0.7µg | 0% |
| Vitamin B1 | 0.095mg | 0.09mg | 0% |
| Saturated fat | 0.029g | 0.027g | 0% |
| Choline | 16.2mg | 14.1mg | 0% |
| Monounsaturated fat | 0.005g | 0.025g | 0% |
| Polyunsaturated fat | 0.06g | 0.088g | 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
| Contains more ProteinProtein | +38% |
| Contains more CarbsCarbs | +218.8% |
| Contains more FatsFats | +14.3% |
| Contains more WaterWater | +27.5% |
~equal in
Other
~0.71g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +400% |
| Contains more Poly. FatPolyunsaturated fat | +46.7% |
~equal in
Saturated fat
~0.027g
