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  6. Grapefruit vs. Yam

Grapefruit vs. Yam — In-Depth Nutrition Comparison

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Summary of differences between grapefruit and yam

  • Grapefruit has more vitamin A and vitamin C, while yam has more potassium, vitamin B6, manganese, copper, fiber, vitamin B1, iron, and phosphorus.
  • Grapefruit covers your daily need for vitamin A, 20% more than yam.
  • Grapefruit contains 2 times more vitamin C than yam. While grapefruit contains 31.2mg of vitamin C, yam contains only 17.1mg.
  • Grapefruit has a lower glycemic index. The glycemic index of grapefruit is 25, while the glycemic index of yam is 51.

These are the specific foods used in this comparison Grapefruit, raw, pink, and red, all areas and Yam, raw.

Infographic

Grapefruit 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 6.4% 6.6% 12% 3% 11% 1.9% 7.7% 0% 2.9% 0.55%
Yam
Yam
8
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 CalciumCalcium +29.4%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +133.3%
Contains more PotassiumPotassium +504.4%
Contains more IronIron +575%
Contains more CopperCopper +456.3%
Contains more ZincZinc +242.9%
Contains more PhosphorusPhosphorus +205.6%
Contains more ManganeseManganese +1704.5%
Contains more SeleniumSelenium +600%

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 104% 19% 2.6% 0% 11% 7.2% 3.8% 16% 12% 0% 0% 9.8% 4.2%
Yam
Yam
8
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 CVitamin C +82.5%
Contains more Vitamin AVitamin A +728.6%
Contains more Vitamin EVitamin E +169.2%
Contains more Vitamin B1Vitamin B1 +160.5%
Contains more Vitamin B3Vitamin B3 +170.6%
Contains more Vitamin B5Vitamin B5 +19.8%
Contains more Vitamin B6Vitamin B6 +452.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +76.9%
Contains more CholineCholine +114.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.032mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Grapefruit Yam DV% diff.
Potassium 135mg 816mg 20%
Vitamin B6 0.053mg 0.293mg 18%
Vitamin C 31.2mg 17.1mg 16%
Manganese 0.022mg 0.397mg 16%
Copper 0.032mg 0.178mg 16%
Fiber 1.6g 4.1g 10%
Vitamin B1 0.043mg 0.112mg 6%
Carbs 10.66g 27.88g 6%
Vitamin A 58µg 7µg 6%
Iron 0.08mg 0.54mg 6%
Phosphorus 18mg 55mg 5%
Calories 42kcal 118kcal 4%
Folate 13µg 23µg 3%
Magnesium 9mg 21mg 3%
Protein 0.77g 1.53g 2%
Choline 7.7mg 16.5mg 2%
Zinc 0.07mg 0.24mg 2%
Vitamin K 0µg 2.3µg 2%
Vitamin B3 0.204mg 0.552mg 2%
Fructose 1.77g 2%
Selenium 0.1µg 0.7µg 1%
Calcium 22mg 17mg 1%
Vitamin B5 0.262mg 0.314mg 1%
Vitamin E 0.13mg 0.35mg 1%
Fats 0.14g 0.17g 0%
Net carbs 9.06g 23.78g N/A
Sugar 6.89g 0.5g N/A
Sodium 0mg 9mg 0%
Vitamin B2 0.031mg 0.032mg 0%
Saturated fat 0.021g 0.037g 0%
Monounsaturated fat 0.02g 0.006g 0%
Polyunsaturated fat 0.036g 0.076g 0%
Tryptophan 0.008mg 0.012mg 0%
Threonine 0.013mg 0.054mg 0%
Isoleucine 0.008mg 0.052mg 0%
Leucine 0.015mg 0.096mg 0%
Lysine 0.019mg 0.059mg 0%
Methionine 0.007mg 0.021mg 0%
Phenylalanine 0.013mg 0.071mg 0%
Valine 0.015mg 0.062mg 0%
Histidine 0.008mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 g
Yam
Yam
4
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more WaterWater +26.5%
Contains more ProteinProtein +98.7%
Contains more FatsFats +21.4%
Contains more CarbsCarbs +161.5%
Contains more OtherOther +121.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.036 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 less Sat. FatSaturated fat -43.2%
Contains more Mono. FatMonounsaturated fat +233.3%
Contains more Poly. FatPolyunsaturated fat +111.1%

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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.