Purslane vs. Yam — In-Depth Nutrition Comparison
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How are Purslane and Yam different?
- Purslane is higher in Iron, Magnesium, Vitamin C, Vitamin B2, and Calcium, however, Yam is richer in Vitamin B6, Vitamin B5, and Potassium.
- Daily need coverage for Iron from Purslane is 18% higher.
- Purslane contains 5 times more Calcium than Yam. While Purslane contains 65mg of Calcium, Yam contains only 14mg.
Purslane, raw and Yam, cooked, boiled, drained, or baked, without salt are the varieties used in this article.
Infographic
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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.
Contains
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Calcium
+364.3%
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Iron
+282.7%
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Magnesium
+277.8%
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Selenium
+28.6%
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Phosphorus
+11.4%
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Potassium
+35.6%
Contains
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Sodium
-82.2%
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Zinc
+17.6%
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Copper
+34.5%
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Manganese
+22.4%
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Calcium
+364.3%
Contains
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Iron
+282.7%
Contains
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Magnesium
+277.8%
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Selenium
+28.6%
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Phosphorus
+11.4%
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Potassium
+35.6%
Contains
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Sodium
-82.2%
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Zinc
+17.6%
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Copper
+34.5%
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Manganese
+22.4%
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.
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Contains
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Vitamin A
+982%
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Vitamin C
+73.6%
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Vitamin B2
+300%
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Vitamin B1
+102.1%
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Vitamin B3
+15%
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Vitamin B5
+763.9%
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Vitamin B6
+212.3%
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Folate
+33.3%
Contains
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Vitamin A
+982%
Contains
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Vitamin C
+73.6%
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Vitamin B2
+300%
Contains
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Vitamin B1
+102.1%
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Vitamin B3
+15%
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Vitamin B5
+763.9%
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Vitamin B6
+212.3%
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Folate
+33.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+36.2%
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Fats
+157.1%
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Water
+32.4%
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Other
+78.9%
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Carbs
+710.6%
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Protein
+36.2%
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Fats
+157.1%
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Water
+32.4%
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Other
+78.9%
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Carbs
+710.6%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 3.39g | 23.58g |
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| Protein | 2.03g | 1.49g |
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| Fats | 0.36g | 0.14g |
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| Carbs | 3.39g | 27.48g |
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| Calories | 20kcal | 116kcal |
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| Sugar | 0.49g |
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| Fiber | 3.9g |
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| Calcium | 65mg | 14mg |
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| Iron | 1.99mg | 0.52mg |
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| Magnesium | 68mg | 18mg |
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| Phosphorus | 44mg | 49mg |
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| Potassium | 494mg | 670mg |
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| Sodium | 45mg | 8mg |
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| Zinc | 0.17mg | 0.2mg |
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| Copper | 0.113mg | 0.152mg |
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| Manganese | 0.303mg | 0.371mg |
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| Selenium | 0.9µg | 0.7µg |
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| Vitamin A | 1320IU | 122IU |
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| Vitamin A RAE | 6µg |
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| Vitamin E | 0.34mg |
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| Vitamin C | 21mg | 12.1mg |
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| Vitamin B1 | 0.047mg | 0.095mg |
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| Vitamin B2 | 0.112mg | 0.028mg |
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| Vitamin B3 | 0.48mg | 0.552mg |
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| Vitamin B5 | 0.036mg | 0.311mg |
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| Vitamin B6 | 0.073mg | 0.228mg |
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| Folate | 12µg | 16µg |
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| Vitamin K | 2.3µg |
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| Tryptophan | 0.012mg |
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| Threonine | 0.052mg |
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| Isoleucine | 0.05mg |
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| Leucine | 0.094mg |
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| Lysine | 0.058mg |
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| Methionine | 0.02mg |
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| Phenylalanine | 0.069mg |
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| Valine | 0.06mg |
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| Histidine | 0.033mg |
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| Saturated Fat | 0.029g |
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| Monounsaturated Fat | 0.005g |
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| Polyunsaturated fat | 0.06g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
19%
15%
Minerals Daily Need Coverage Score
30%
23%
Comparison summary
Which food contains less Sodium?
Yam contains less Sodium (difference - 37mg)
Which food is richer in vitamins?
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Purslane is lower in Sugar (difference - 0.49g)
Which food is lower in Saturated Fat?
Purslane is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Purslane is lower in glycemic index (difference - 51)
Which food is cheaper?
Purslane is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.