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  6. Grape leaves vs. Yam

Grape leaves vs. Yam — In-Depth Nutrition Comparison

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What are the main differences between Grape leaves and Yam?

  • Yam has less Vitamin A RAE, Manganese, Vitamin K, Calcium, Copper, Fiber, Iron, Vitamin B2, Magnesium, and Folate than Grape leaves.
  • Grape leaves' daily need coverage for Vitamin A RAE is 152% higher.
  • Grape leaves have 47 times more Vitamin K than Yam. Grape leaves have 108.6µg of Vitamin K, while Yam has 2.3µg.

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

Infographic

Grape 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.
Grape leaves
Grape leaves
8
:
2
Yam
Yam
Contains more Calcium +2492.9%
Contains more Iron +405.8%
Contains more Magnesium +427.8%
Contains more Phosphorus +85.7%
Contains more Zinc +235%
Contains more Copper +173%
Contains more Manganese +669.5%
Contains more Selenium +28.6%
Contains more Potassium +146.3%
Contains less Sodium -11.1%
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 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 +2492.9%
Contains more Iron +405.8%
Contains more Magnesium +427.8%
Contains more Phosphorus +85.7%
Contains more Zinc +235%
Contains more Copper +173%
Contains more Manganese +669.5%
Contains more Selenium +28.6%
Contains more Potassium +146.3%
Contains less Sodium -11.1%

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.
Grape leaves
Grape leaves
7
:
3
Yam
Yam
Contains more Vitamin A +22458.2%
Contains more Vitamin E +488.2%
Contains more Vitamin B2 +1164.3%
Contains more Vitamin B3 +327.9%
Contains more Vitamin B6 +75.4%
Contains more Folate +418.8%
Contains more Vitamin K +4621.7%
Contains more Vitamin B1 +137.5%
Contains more Vitamin B5 +34.6%
Equal in Vitamin C - 12.1
Grape leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1652% 40% 0% 37% 10% 82% 45% 14% 93% 63% 0% 272%
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 +22458.2%
Contains more Vitamin E +488.2%
Contains more Vitamin B2 +1164.3%
Contains more Vitamin B3 +327.9%
Contains more Vitamin B6 +75.4%
Contains more Folate +418.8%
Contains more Vitamin K +4621.7%
Contains more Vitamin B1 +137.5%
Contains more Vitamin B5 +34.6%
Equal in Vitamin C - 12.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape leaves
Grape leaves
4
:
1
Yam
Yam
Contains more Protein +275.8%
Contains more Fats +1414.3%
Contains more Other +117.1%
Contains more Carbs +58.8%
Equal in Water - 70.13
Grape leaves
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 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 +275.8%
Contains more Fats +1414.3%
Contains more Other +117.1%
Contains more Carbs +58.8%
Equal in Water - 70.13

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape leaves
Grape leaves
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +1520%
Contains more Polyunsaturated fat +1675%
Contains less Saturated Fat -91.4%
Grape leaves
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Contains more Monounsaturated Fat +1520%
Contains more Polyunsaturated fat +1675%
Contains less Saturated Fat -91.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Grape leaves Yam Opinion
Net carbs 6.31g 23.58g Yam
Protein 5.6g 1.49g Grape leaves
Fats 2.12g 0.14g Grape leaves
Carbs 17.31g 27.48g Yam
Calories 93kcal 116kcal Yam
Sugar 6.3g 0.49g Yam
Fiber 11g 3.9g Grape leaves
Calcium 363mg 14mg Grape leaves
Iron 2.63mg 0.52mg Grape leaves
Magnesium 95mg 18mg Grape leaves
Phosphorus 91mg 49mg Grape leaves
Potassium 272mg 670mg Yam
Sodium 9mg 8mg Yam
Zinc 0.67mg 0.2mg Grape leaves
Copper 0.415mg 0.152mg Grape leaves
Manganese 2.855mg 0.371mg Grape leaves
Selenium 0.9µg 0.7µg Grape leaves
Vitamin A 27521IU 122IU Grape leaves
Vitamin A RAE 1376µg 6µg Grape leaves
Vitamin E 2mg 0.34mg Grape leaves
Vitamin C 11.1mg 12.1mg Yam
Vitamin B1 0.04mg 0.095mg Yam
Vitamin B2 0.354mg 0.028mg Grape leaves
Vitamin B3 2.362mg 0.552mg Grape leaves
Vitamin B5 0.231mg 0.311mg Yam
Vitamin B6 0.4mg 0.228mg Grape leaves
Folate 83µg 16µg Grape leaves
Vitamin K 108.6µg 2.3µg Grape leaves
Tryptophan 0.012mg Yam
Threonine 0.052mg Yam
Isoleucine 0.05mg Yam
Leucine 0.094mg Yam
Lysine 0.058mg Yam
Methionine 0.02mg Yam
Phenylalanine 0.069mg Yam
Valine 0.06mg Yam
Histidine 0.033mg Yam
Saturated Fat 0.336g 0.029g Yam
Monounsaturated Fat 0.081g 0.005g Grape leaves
Polyunsaturated fat 1.065g 0.06g Grape leaves

Which food is preferable for your diet?

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

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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
192%
Grape leaves
15%
Yam
Minerals Daily Need Coverage Score
87%
Grape leaves
23%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 5.81g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.307g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $2.6)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.