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  6. Grape leaves vs. Yam

Grape leaves vs. Yam — In-Depth Nutrition Comparison

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A recap on differences between grape leaves and yam

  • Grape leaves have more vitamin A, manganese, vitamin K, calcium, fiber, copper, iron, vitamin B2, and magnesium; however, yam is higher in potassium.
  • Grape leaves cover your daily vitamin A needs 548% more than yam.
  • Yam contains 47 times less vitamin K than grape leaves. Grape leaves contain 108.6µg of vitamin K, while yam contains 2.3µg.

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

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Yam
Yam
1
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 MagnesiumMagnesium +352.4%
Contains more CalciumCalcium +2035.3%
Contains more IronIron +387%
Contains more CopperCopper +133.1%
Contains more ZincZinc +179.2%
Contains more PhosphorusPhosphorus +65.5%
Contains more ManganeseManganese +619.1%
Contains more SeleniumSelenium +28.6%
Contains more PotassiumPotassium +200%
~equal in Sodium ~9mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Yam
Yam
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin AVitamin A +19557.1%
Contains more Vitamin EVitamin E +471.4%
Contains more Vitamin B2Vitamin B2 +1006.3%
Contains more Vitamin B3Vitamin B3 +327.9%
Contains more Vitamin B6Vitamin B6 +36.5%
Contains more Vitamin KVitamin K +4621.7%
Contains more FolateFolate +260.9%
Contains more Vitamin CVitamin C +54.1%
Contains more Vitamin B1Vitamin B1 +180%
Contains more Vitamin B5Vitamin B5 +35.9%
Contains more CholineCholine +28.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Grape leaves Yam DV% diff.
Vitamin A 1376µg 7µg 152%
Manganese 2.855mg 0.397mg 107%
Vitamin K 108.6µg 2.3µg 89%
Calcium 363mg 17mg 35%
Fiber 11g 4.1g 28%
Copper 0.415mg 0.178mg 26%
Iron 2.63mg 0.54mg 26%
Vitamin B2 0.354mg 0.032mg 25%
Magnesium 95mg 21mg 18%
Potassium 272mg 816mg 16%
Folate 83µg 23µg 15%
Vitamin B3 2.362mg 0.552mg 11%
Vitamin E 2mg 0.35mg 11%
Protein 5.6g 1.53g 8%
Vitamin B6 0.4mg 0.293mg 8%
Vitamin C 11.1mg 17.1mg 7%
Polyunsaturated fat 1.065g 0.076g 7%
Vitamin B1 0.04mg 0.112mg 6%
Phosphorus 91mg 55mg 5%
Zinc 0.67mg 0.24mg 4%
Carbs 17.31g 27.88g 4%
Fats 2.12g 0.17g 3%
Vitamin B5 0.231mg 0.314mg 2%
Choline 12.8mg 16.5mg 1%
Saturated fat 0.336g 0.037g 1%
Calories 93kcal 118kcal 1%
Net carbs 6.31g 23.78g N/A
Sugar 6.3g 0.5g N/A
Sodium 9mg 9mg 0%
Selenium 0.9µg 0.7µg 0%
Monounsaturated fat 0.081g 0.006g 0%
Tryptophan 0.012mg 0%
Threonine 0.054mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.059mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.071mg 0%
Valine 0.062mg 0%
Histidine 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +266%
Contains more FatsFats +1147.1%
Contains more OtherOther +101.2%
Contains more CarbsCarbs +61.1%
~equal in Water ~69.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 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 more Mono. FatMonounsaturated fat +1250%
Contains more Poly. FatPolyunsaturated fat +1301.3%
Contains less Sat. FatSaturated fat -89%

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/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.