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  6. Turnip vs. Yam

Turnip vs. Yam — In-Depth Nutrition Comparison

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A recap on the differences between turnip and yam

  • Turnip has less potassium, vitamin B6, manganese, copper, fiber, and vitamin B1.
  • Yam covers your daily potassium needs 18% more than turnip.
  • Yam contains 8 times less sugar than turnip. Turnip contains 3.8g of sugar, while yam contains 0.5g.
  • The glycemic index of turnip is higher.

Food varieties used in this article are Turnips, raw and Yam, raw.

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 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more CalciumCalcium +76.5%
Contains more ZincZinc +12.5%
Contains more MagnesiumMagnesium +90.9%
Contains more PotassiumPotassium +327.2%
Contains more IronIron +80%
Contains more CopperCopper +109.4%
Contains more PhosphorusPhosphorus +103.7%
Contains less SodiumSodium -86.6%
Contains more ManganeseManganese +196.3%
~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
8
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 57% 0% 2.3% 7% 28% 7.4% 10% 19% 68% 0% 5.8% 17%
Contains more Vitamin CVitamin C +22.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1066.7%
Contains more Vitamin B1Vitamin B1 +180%
Contains more Vitamin B3Vitamin B3 +38%
Contains more Vitamin B5Vitamin B5 +57%
Contains more Vitamin B6Vitamin B6 +225.6%
Contains more Vitamin KVitamin K +2200%
Contains more FolateFolate +53.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.032mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Turnip Yam DV% diff.
Potassium 191mg 816mg 18%
Vitamin B6 0.09mg 0.293mg 16%
Manganese 0.134mg 0.397mg 11%
Copper 0.085mg 0.178mg 10%
Fiber 1.8g 4.1g 9%
Carbs 6.43g 27.88g 7%
Vitamin B1 0.04mg 0.112mg 6%
Calories 28kcal 118kcal 5%
Vitamin C 21mg 17.1mg 4%
Phosphorus 27mg 55mg 4%
Iron 0.3mg 0.54mg 3%
Sodium 67mg 9mg 3%
Magnesium 11mg 21mg 2%
Vitamin E 0.03mg 0.35mg 2%
Vitamin B5 0.2mg 0.314mg 2%
Vitamin K 0.1µg 2.3µg 2%
Folate 15µg 23µg 2%
Protein 0.9g 1.53g 1%
Calcium 30mg 17mg 1%
Vitamin A 0µg 7µg 1%
Vitamin B3 0.4mg 0.552mg 1%
Choline 11.1mg 16.5mg 1%
Protein per 100 calories 3.2g 1.3g N/A
Calories per 10 g protein 311kcal 771kcal N/A
Weight per 100 calories 357g 85g N/A
Fats 0.1g 0.17g 0%
Net carbs 4.63g 23.78g N/A
Sugar 3.8g 0.5g N/A
Zinc 0.27mg 0.24mg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B2 0.03mg 0.032mg 0%
Saturated fat 0.011g 0.037g 0%
Monounsaturated fat 0.006g 0.006g 0%
Polyunsaturated fat 0.053g 0.076g 0%
Tryptophan 0.009mg 0.012mg 0%
Threonine 0.025mg 0.054mg 0%
Isoleucine 0.036mg 0.052mg 0%
Leucine 0.033mg 0.096mg 0%
Lysine 0.036mg 0.059mg 0%
Methionine 0.011mg 0.021mg 0%
Phenylalanine 0.017mg 0.071mg 0%
Valine 0.03mg 0.062mg 0%
Histidine 0.014mg 0.034mg 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
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more WaterWater +32%
Contains more ProteinProtein +70%
Contains more FatsFats +70%
Contains more CarbsCarbs +333.6%
Contains more OtherOther +17.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turnip
Turnip
1
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 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains less Sat. FatSaturated fat -70.3%
Contains more Poly. FatPolyunsaturated fat +43.4%
~equal in Monounsaturated fat ~0.006g

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/170071/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.