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  6. Turnip vs. Yam

Turnip vs. Yam — In-Depth Nutrition Comparison

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What are the main differences between turnip and yam?

  • Turnip is richer in vitamin C, yet yam is richer in potassium, vitamin B6, manganese, fiber, and copper.
  • Yam's daily need coverage for potassium is 14% higher.
  • Turnip has 8 times more sugar than yam. Turnip has 3.8g of sugar, while yam has 0.49g.
  • Yam has a lower glycemic index than turnip.

We used Turnips, raw and Yam, cooked, boiled, drained, or baked, without salt types in this comparison.

Infographic

Turnip vs Yam 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.
Turnip
Turnip
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 9% 17% 11% 28% 7.4% 12% 8.7% 17% 3.8%
Yam
Yam
7
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%
Contains more CalciumCalcium +114.3%
Contains more ZincZinc +35%
Contains more MagnesiumMagnesium +63.6%
Contains more PotassiumPotassium +250.8%
Contains more IronIron +73.3%
Contains more CopperCopper +78.8%
Contains more PhosphorusPhosphorus +81.5%
Contains less SodiumSodium -88.1%
Contains more ManganeseManganese +176.9%
~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.
Turnip
Turnip
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 70% 0% 0% 0.6% 10% 6.9% 7.5% 12% 21% 0% 0.25% 11%
Yam
Yam
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 40% 0% 2% 6.8% 24% 6.5% 10% 19% 53% 0% 5.8% 12%
Contains more Vitamin CVitamin C +73.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1033.3%
Contains more Vitamin B1Vitamin B1 +137.5%
Contains more Vitamin B3Vitamin B3 +38%
Contains more Vitamin B5Vitamin B5 +55.5%
Contains more Vitamin B6Vitamin B6 +153.3%
Contains more Vitamin KVitamin K +2200%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.028mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~16µg

All nutrients comparison - raw data values

Nutrient Turnip Yam DV% diff.
Potassium 191mg 670mg 14%
Vitamin B6 0.09mg 0.228mg 11%
Vitamin C 21mg 12.1mg 10%
Manganese 0.134mg 0.371mg 10%
Fiber 1.8g 3.9g 8%
Carbs 6.43g 27.48g 7%
Copper 0.085mg 0.152mg 7%
Vitamin B1 0.04mg 0.095mg 5%
Calories 28kcal 116kcal 4%
Iron 0.3mg 0.52mg 3%
Phosphorus 27mg 49mg 3%
Sodium 67mg 8mg 3%
Magnesium 11mg 18mg 2%
Calcium 30mg 14mg 2%
Vitamin E 0.03mg 0.34mg 2%
Vitamin B5 0.2mg 0.311mg 2%
Vitamin K 0.1µg 2.3µg 2%
Protein 0.9g 1.49g 1%
Zinc 0.27mg 0.2mg 1%
Vitamin A 0µg 6µg 1%
Vitamin B3 0.4mg 0.552mg 1%
Choline 11.1mg 16.2mg 1%
Protein per 100 calories 3.2g 1.3g N/A
Calories per 10 g protein 311kcal 779kcal N/A
Weight per 100 calories 357g 86g N/A
Fats 0.1g 0.14g 0%
Net carbs 4.63g 23.58g N/A
Sugar 3.8g 0.49g N/A
Selenium 0.7µg 0.7µg 0%
Vitamin B2 0.03mg 0.028mg 0%
Folate 15µg 16µg 0%
Saturated fat 0.011g 0.029g 0%
Monounsaturated fat 0.006g 0.005g 0%
Polyunsaturated fat 0.053g 0.06g 0%
Tryptophan 0.009mg 0.012mg 0%
Threonine 0.025mg 0.052mg 0%
Isoleucine 0.036mg 0.05mg 0%
Leucine 0.033mg 0.094mg 0%
Lysine 0.036mg 0.058mg 0%
Methionine 0.011mg 0.02mg 0%
Phenylalanine 0.017mg 0.069mg 0%
Valine 0.03mg 0.06mg 0%
Histidine 0.014mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turnip
Turnip
1
6% 92%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 6.43 g
Water: 91.87 g
Other: 0.7 g
Yam
Yam
4
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more WaterWater +31%
Contains more ProteinProtein +65.6%
Contains more FatsFats +40%
Contains more CarbsCarbs +327.4%
~equal in Other ~0.76g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turnip
Turnip
2
16% 9% 76%
Saturated fat: Sat. Fat 0.011 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.053 g
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains less Sat. FatSaturated fat -62.1%
Contains more Mono. FatMonounsaturated fat +20%
Contains more Poly. FatPolyunsaturated fat +13.2%

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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. Turnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170465/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.