Rutabagas vs. Yam — In-Depth Nutrition Comparison
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What are the differences between rutabagas and yam?
- Rutabagas are higher in vitamin C, yet yam is higher in copper, potassium, manganese, vitamin B6, fiber, and carbs.
- Rutabagas' daily need coverage for vitamin C is 14% more.
- Rutabagas have 9 times more sugar than yam. While rutabagas have 4.46g of sugar, yam has only 0.49g.
- The glycemic index of yam is lower.
We used Rutabagas, raw and Yam, cooked, boiled, drained, or baked, without salt types in this article.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more CalciumCalcium | +207.1% |
| Contains more ZincZinc | +20% |
| Contains more PotassiumPotassium | +119.7% |
| Contains more IronIron | +18.2% |
| Contains more CopperCopper | +375% |
| Contains less SodiumSodium | -33.3% |
| Contains more ManganeseManganese | +183.2% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| 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% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 25mg | 12.1mg | 14% |
| Copper | 0.032mg | 0.152mg | 13% |
| Potassium | 305mg | 670mg | 11% |
| Manganese | 0.131mg | 0.371mg | 10% |
| Vitamin B6 | 0.1mg | 0.228mg | 10% |
| Carbs | 8.62g | 27.48g | 6% |
| Fiber | 2.3g | 3.9g | 6% |
| Calories | 37kcal | 116kcal | 4% |
| Calcium | 43mg | 14mg | 3% |
| Vitamin B5 | 0.16mg | 0.311mg | 3% |
| Vitamin K | 0.3µg | 2.3µg | 2% |
| Fructose | 1.61g | 2% | |
| Protein | 1.08g | 1.49g | 1% |
| Iron | 0.44mg | 0.52mg | 1% |
| Phosphorus | 53mg | 49mg | 1% |
| Vitamin A | 0µg | 6µg | 1% |
| Vitamin B2 | 0.04mg | 0.028mg | 1% |
| Vitamin B3 | 0.7mg | 0.552mg | 1% |
| Folate | 21µg | 16µg | 1% |
| Protein per 100 calories | 2.9g | 1.3g | N/A |
| Calories per 10 g protein | 343kcal | 779kcal | N/A |
| Weight per 100 calories | 270g | 86g | N/A |
| Fats | 0.16g | 0.14g | 0% |
| Net carbs | 6.32g | 23.58g | N/A |
| Magnesium | 20mg | 18mg | 0% |
| Sugar | 4.46g | 0.49g | N/A |
| Zinc | 0.24mg | 0.2mg | 0% |
| Starch | 0.4g | 0% | |
| Sodium | 12mg | 8mg | 0% |
| Vitamin E | 0.3mg | 0.34mg | 0% |
| Selenium | 0.7µg | 0.7µg | 0% |
| Vitamin B1 | 0.09mg | 0.095mg | 0% |
| Choline | 14.1mg | 16.2mg | 0% |
| Saturated fat | 0.027g | 0.029g | 0% |
| Monounsaturated fat | 0.025g | 0.005g | 0% |
| Polyunsaturated fat | 0.088g | 0.06g | 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 FatsFats | +14.3% |
| Contains more WaterWater | +27.5% |
| Contains more ProteinProtein | +38% |
| Contains more CarbsCarbs | +218.8% |
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
~0.029g
