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  6. Spinach raw vs. Yam

Spinach raw vs. Yam — In-Depth Nutrition Comparison

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How are spinach raw and yam different?

  • Spinach raw is higher than yam in vitamin K, vitamin A, folate, iron, manganese, magnesium, vitamin C, vitamin B2, vitamin E, and calcium.
  • Spinach raw covers your daily need for vitamin K, 401% more than yam.
  • Spinach raw contains 68 times more vitamin A than yam. Spinach raw contains 9377IU of vitamin A, while yam contains 138IU.
  • Yam has a higher glycemic index (51) than spinach raw (32).

Spinach, raw and Yam, raw types were used in this article.

Infographic

Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Yam
Yam
4
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 +276.2%
Contains more CalciumCalcium +482.4%
Contains more IronIron +401.9%
Contains more ZincZinc +120.8%
Contains more ManganeseManganese +125.9%
Contains more SeleniumSelenium +42.9%
Contains more PotassiumPotassium +46.2%
Contains more CopperCopper +36.9%
Contains more PhosphorusPhosphorus +12.2%
Contains less SodiumSodium -88.6%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Yam
Yam
3
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 +64.3%
Contains more Vitamin AVitamin A +6600%
Contains more Vitamin EVitamin E +480%
Contains more Vitamin B2Vitamin B2 +490.6%
Contains more Vitamin B3Vitamin B3 +31.2%
Contains more Vitamin KVitamin K +20895.7%
Contains more FolateFolate +743.5%
Contains more CholineCholine +17%
Contains more Vitamin B1Vitamin B1 +43.6%
Contains more Vitamin B5Vitamin B5 +383.1%
Contains more Vitamin B6Vitamin B6 +50.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Yam DV% diff.
Vitamin K 482.9µg 2.3µg 401%
Vitamin A 469µg 7µg 51%
Folate 194µg 23µg 43%
Iron 2.71mg 0.54mg 27%
Manganese 0.897mg 0.397mg 22%
Magnesium 79mg 21mg 14%
Vitamin C 28.1mg 17.1mg 12%
Vitamin B2 0.189mg 0.032mg 12%
Vitamin E 2.03mg 0.35mg 11%
Potassium 558mg 816mg 8%
Vitamin B6 0.195mg 0.293mg 8%
Fiber 2.2g 4.1g 8%
Calcium 99mg 17mg 8%
Carbs 3.63g 27.88g 8%
Copper 0.13mg 0.178mg 5%
Vitamin B5 0.065mg 0.314mg 5%
Calories 23kcal 118kcal 5%
Protein 2.86g 1.53g 3%
Vitamin B1 0.078mg 0.112mg 3%
Sodium 79mg 9mg 3%
Zinc 0.53mg 0.24mg 3%
Selenium 1µg 0.7µg 1%
Choline 19.3mg 16.5mg 1%
Polyunsaturated fat 0.165g 0.076g 1%
Phosphorus 49mg 55mg 1%
Vitamin B3 0.724mg 0.552mg 1%
Fats 0.39g 0.17g 0%
Net carbs 1.43g 23.78g N/A
Sugar 0.42g 0.5g N/A
Saturated fat 0.063g 0.037g 0%
Monounsaturated fat 0.01g 0.006g 0%
Tryptophan 0.039mg 0.012mg 0%
Threonine 0.122mg 0.054mg 0%
Isoleucine 0.147mg 0.052mg 0%
Leucine 0.223mg 0.096mg 0%
Lysine 0.174mg 0.059mg 0%
Methionine 0.053mg 0.021mg 0%
Phenylalanine 0.129mg 0.071mg 0%
Valine 0.161mg 0.062mg 0%
Histidine 0.064mg 0.034mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 +86.9%
Contains more FatsFats +129.4%
Contains more WaterWater +31.3%
Contains more OtherOther +109.8%
Contains more CarbsCarbs +668%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 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 +66.7%
Contains more Poly. FatPolyunsaturated fat +117.1%
Contains less Sat. FatSaturated fat -41.3%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.