Yam vs Rutabaga: The Healthier Choice
Where is more calories, protein, carbs - what is more healthy?
Rutabaga vs Yam: Nutrition Comparison
per 100g | Yam | Rutabaga |
---|---|---|
Calories | 108 | 37 |
Carbohydrates | 27.88 g | 8.62 g |
Fat | 0.17 g | 0.16 g |
Dietary fiber | 4.1 g | 2.3 g |
Protein | 1.53 g | 1.08 g |
Calcium | 17 mg | 43 mg |
Iron | 0.54 mg | 0.44 mg |
Magnessium | 21 mg | 20 mg |
Potassium | 816 mg | 305 mg |
Sodium | 9 mg | 12 mg |
Vitaminium B1 (Thiamine) | 0.112 mg | 0.09 mg |
Vitaminium B2 (riboflavin) | 0.032 mg | 0.04 mg |
Vitaminium B3 (Niacin) | 0.552 mg | 0.7 mg |
Vitaminium B6 | 0.293 mg | 0.1 mg |
Vitaminium B9 (Folic acid) | 23 mg | 0.021 mg |
Vitaminium C | 17.1 mg | 25 mg |
Vitaminium E | 0.35 mg | 0.3 mg |
More Calories in Yam
At first glance, you can see that in yam is much more calories than in rutabaga.
Yam has 108 kcal per 100g and rutabaga 37 kcal per 100g so it is pretty easy to calculate that the difference is about 192%.
In yam and in rutabaga most calories came from carbs.
See tables below to compare yam with rutabaga in details.
Yam And Rutabaga Nutrition Difference
- Calories:
yam - 192% more than rutabaga - Carbohydrates:
yam - 223% more than rutabaga - Fat:
yam - 6% more than rutabaga - Dietary fiber:
yam - 78% more than rutabaga - Protein:
yam - 42% more than rutabaga
More protein in yam
It is aslo easy to see see that in yam is more protein than in rutabaga.
There is 1.08g per 100g of rutabaga and 1.53g per 100g of yam so using simple math we can see that difference is about 42%.
More carbohydrates in yam
In yam is more carbohydrates than in rutabaga.
There is 8.62g/100g of carbohydrates in rutabaga and 27.88g/100g in yam so let me do the math for you again - difference is about 223%.
More fat in yam
In yam is more fats than in rutabaga.
The tables above show us that there is 0.16g/100g of fats in rutabaga and 0.17g/100g in yam. In this case difference is about 6%.
Yam
108kcal- Calories108
- Carbohydrates27.88 g
- Fat0.17 g
- Dietary fiber4.1 g
- Protein1.53 g
100g | ounce | single piece | cup | cubes
Calories source
- 94% CARBS.
- 5% PROTEIN
- 1% FAT
Rutabaga
37kcal- Calories37
- Carbohydrates8.62 g
- Fat0.16 g
- Dietary fiber2.3 g
- Protein1.08 g
100g | ounce | single piece | slice | cup | half cup
Calories source
- 86% CARBS
- 11% PROTEIN
- 4% FAT
Vitamins: rutabaga vs yam
- Vitaminium B1 (Thiamine):
yam - 24% more than rutabaga - Vitaminium B2 (riboflavin):
rutabaga - 25% more than yam - Vitaminium B3 (Niacin):
rutabaga - 27% more than yam - Vitaminium B6:
yam - 193% more than rutabaga - Vitaminium B9 (Folic acid):
yam - 109424% more than rutabaga - Vitaminium C:
rutabaga - 46% more than yam - Vitaminium E:
yam - 17% more than rutabaga
Minerals: yam vs rutabaga
- Calcium:
rutabaga - 153% more than yam - Iron:
yam - 23% more than rutabaga - Magnessium:
yam - 5% more than rutabaga - Potassium:
yam - 168% more than rutabaga - Sodium:
rutabaga - 33% more than yam
Compares of yam
- Yam vs Asparagus
- Yam vs Beetroot
- Yam vs Broccoli
- Yam vs Butternut Squash
- Yam vs Cabbage
- Yam vs Carrot
- see all compares of yam
Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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