Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Amaranth leaves
  5. Compare
  6. Amaranth leaves vs. Yam

Amaranth leaves vs. Yam — In-Depth Nutrition Comparison

Compare

A recap on differences between Amaranth leaves and Yam

  • Yam has less Vitamin K, Vitamin C, Iron, Manganese, Calcium, Folate, Vitamin A RAE, Vitamin B2, Magnesium, and Zinc.
  • Amaranth leaves covers your daily Vitamin K needs 948% more than Yam.
  • Yam contains 24 times less Vitamin A RAE than Amaranth leaves. Amaranth leaves contain 146µg of Vitamin A RAE, while Yam contains 6µg.

Food varieties used in this article are Amaranth leaves, raw and Yam, cooked, boiled, drained, or baked, without salt.

Infographic

Amaranth leaves 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.
Amaranth leaves
Amaranth leaves
8
:
2
Yam
Yam
Contains more Calcium +1435.7%
Contains more Iron +346.2%
Contains more Magnesium +205.6%
Contains more Zinc +350%
Contains more Manganese +138.5%
Contains more Selenium +28.6%
Contains less Sodium -60%
Equal in Phosphorus - 49
Equal in Potassium - 670
Equal in Copper - 0.152
Amaranth leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 65% 87% 40% 22% 54% 3% 25% 54% 116% 5%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Contains more Calcium +1435.7%
Contains more Iron +346.2%
Contains more Magnesium +205.6%
Contains more Zinc +350%
Contains more Manganese +138.5%
Contains more Selenium +28.6%
Contains less Sodium -60%
Equal in Phosphorus - 49
Equal in Potassium - 670
Equal in Copper - 0.152

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.
Amaranth leaves
Amaranth leaves
6
:
4
Yam
Yam
Contains more Vitamin A +2291%
Contains more Vitamin C +257.9%
Contains more Vitamin B2 +464.3%
Contains more Vitamin B3 +19.2%
Contains more Folate +431.3%
Contains more Vitamin K +49465.2%
Contains more Vitamin B1 +251.9%
Contains more Vitamin B5 +385.9%
Contains more Vitamin B6 +18.8%
Amaranth leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 176% 0% 0% 145% 7% 37% 13% 4% 45% 64% 0% 2850%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
Contains more Vitamin A +2291%
Contains more Vitamin C +257.9%
Contains more Vitamin B2 +464.3%
Contains more Vitamin B3 +19.2%
Contains more Folate +431.3%
Contains more Vitamin K +49465.2%
Contains more Vitamin B1 +251.9%
Contains more Vitamin B5 +385.9%
Contains more Vitamin B6 +18.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Amaranth leaves
Amaranth leaves
4
:
1
Yam
Yam
Contains more Protein +65.1%
Contains more Fats +135.7%
Contains more Water +30.7%
Contains more Other +97.4%
Contains more Carbs +583.6%
Amaranth leaves
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 g
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more Protein +65.1%
Contains more Fats +135.7%
Contains more Water +30.7%
Contains more Other +97.4%
Contains more Carbs +583.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Amaranth leaves
Amaranth leaves
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +1420%
Contains more Polyunsaturated fat +145%
Contains less Saturated Fat -68.1%
Amaranth leaves
29% 24% 47%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.076 g
Polyunsaturated fat: 0.147 g
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Contains more Monounsaturated Fat +1420%
Contains more Polyunsaturated fat +145%
Contains less Saturated Fat -68.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Amaranth leaves Yam
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Amaranth leaves Yam Opinion
Net carbs 4.02g 23.58g Yam
Protein 2.46g 1.49g Amaranth leaves
Fats 0.33g 0.14g Amaranth leaves
Carbs 4.02g 27.48g Yam
Calories 23kcal 116kcal Yam
Sugar 0.49g Amaranth leaves
Fiber 3.9g Yam
Calcium 215mg 14mg Amaranth leaves
Iron 2.32mg 0.52mg Amaranth leaves
Magnesium 55mg 18mg Amaranth leaves
Phosphorus 50mg 49mg Amaranth leaves
Potassium 611mg 670mg Yam
Sodium 20mg 8mg Yam
Zinc 0.9mg 0.2mg Amaranth leaves
Copper 0.162mg 0.152mg Amaranth leaves
Manganese 0.885mg 0.371mg Amaranth leaves
Selenium 0.9µg 0.7µg Amaranth leaves
Vitamin A 2917IU 122IU Amaranth leaves
Vitamin A RAE 146µg 6µg Amaranth leaves
Vitamin E 0.34mg Yam
Vitamin C 43.3mg 12.1mg Amaranth leaves
Vitamin B1 0.027mg 0.095mg Yam
Vitamin B2 0.158mg 0.028mg Amaranth leaves
Vitamin B3 0.658mg 0.552mg Amaranth leaves
Vitamin B5 0.064mg 0.311mg Yam
Vitamin B6 0.192mg 0.228mg Yam
Folate 85µg 16µg Amaranth leaves
Vitamin K 1140µg 2.3µg Amaranth leaves
Tryptophan 0.031mg 0.012mg Amaranth leaves
Threonine 0.099mg 0.052mg Amaranth leaves
Isoleucine 0.119mg 0.05mg Amaranth leaves
Leucine 0.195mg 0.094mg Amaranth leaves
Lysine 0.127mg 0.058mg Amaranth leaves
Methionine 0.036mg 0.02mg Amaranth leaves
Phenylalanine 0.133mg 0.069mg Amaranth leaves
Valine 0.137mg 0.06mg Amaranth leaves
Histidine 0.052mg 0.033mg Amaranth leaves
Saturated Fat 0.091g 0.029g Yam
Monounsaturated Fat 0.076g 0.005g Amaranth leaves
Polyunsaturated fat 0.147g 0.06g Amaranth leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth leaves Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Amaranth leaves
Amaranth leaves vs Spinach raw
Spinach raw
Amaranth leaves
Amaranth leaves vs Kale raw
Kale raw
Amaranth leaves
Amaranth leaves vs Marrow-stem Kale
Marrow-stem Kale
Yam
Yam vs Potato
Potato
Yam
Yam vs Carrot
Carrot
Yam
Yam vs Cassava
Cassava

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
278%
Amaranth leaves
15%
Yam
Minerals Daily Need Coverage Score
47%
Amaranth leaves
23%
Yam

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.062g)
Which food is lower in Sugar?
Amaranth leaves
Amaranth leaves is lower in Sugar (difference - 0.49g)
Which food is lower in glycemic index?
Amaranth leaves
Amaranth leaves is lower in glycemic index (difference - 51)
Which food is cheaper?
Amaranth leaves
Amaranth leaves is cheaper (difference - $0.2)
Which food is richer in minerals?
Amaranth leaves
Amaranth leaves is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Amaranth leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168385/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.