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  6. Yam vs. Turnip

Yam vs. Turnip — In-Depth Nutrition Comparison

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What are the main differences between yam and turnip?

  • Yam is richer in potassium, vitamin B6, manganese, fiber, and copper, yet turnip is richer in vitamin C.
  • Yam's daily need coverage for potassium is 14% higher.
  • Yam has 3 times more manganese than turnip. Yam has 0.371mg of manganese, while turnip has 0.134mg.
  • Yam contains less sugar.
  • Yam has a lower glycemic index than turnip.

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

Infographic

Yam vs Turnip 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.
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%
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%
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%
Contains more CalciumCalcium +114.3%
Contains more ZincZinc +35%
~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.
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%
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%
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%
Contains more Vitamin CVitamin C +73.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.03mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~15µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +65.6%
Contains more FatsFats +40%
Contains more CarbsCarbs +327.4%
Contains more WaterWater +31%
~equal in Other ~0.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Poly. FatPolyunsaturated fat +13.2%
Contains less Sat. FatSaturated fat -62.1%
Contains more Mono. FatMonounsaturated fat +20%

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