Spinach vs. Yam — In-Depth Nutrition Comparison
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Significant differences between Spinach and Yam
- Spinach has more Vitamin K, Vitamin A RAE, Iron, Folate, Manganese, Magnesium, Vitamin B2, Calcium, and Vitamin E , however, Yam is richer in Fiber.
- Spinach covers your daily Vitamin K needs 409% more than Yam.
- Yam has 87 times less Vitamin A RAE than Spinach. Spinach has 524µg of Vitamin A RAE, while Yam has 6µg.
Specific food types used in this comparison are Spinach, cooked, boiled, drained, without salt and Yam, cooked, boiled, drained, or baked, without salt.
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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
+871.4%
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Iron
+586.5%
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Magnesium
+383.3%
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Phosphorus
+14.3%
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Zinc
+280%
Contains
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Copper
+14.5%
Contains
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Manganese
+152%
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Selenium
+114.3%
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Potassium
+43.8%
Contains
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Sodium
-88.6%
Contains
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Calcium
+871.4%
Contains
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Iron
+586.5%
Contains
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Magnesium
+383.3%
Contains
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Phosphorus
+14.3%
Contains
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Zinc
+280%
Contains
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Copper
+14.5%
Contains
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Manganese
+152%
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Selenium
+114.3%
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Potassium
+43.8%
Contains
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Sodium
-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.
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Contains
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Vitamin A
+8491%
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Vitamin E
+511.8%
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Vitamin B2
+742.9%
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Folate
+812.5%
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Vitamin K
+21360.9%
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Vitamin C
+23.5%
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Vitamin B3
+12.7%
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Vitamin B5
+114.5%
Equal in Vitamin B1 - 0.095
Equal in Vitamin B6 - 0.228
Contains
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Vitamin A
+8491%
Contains
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Vitamin E
+511.8%
Contains
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Vitamin B2
+742.9%
Contains
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Folate
+812.5%
Contains
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Vitamin K
+21360.9%
Contains
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Vitamin C
+23.5%
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Vitamin B3
+12.7%
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Vitamin B5
+114.5%
Equal in Vitamin B1 - 0.095
Equal in Vitamin B6 - 0.228
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+99.3%
Contains
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Fats
+85.7%
Contains
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Water
+30.1%
Contains
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Other
+138.2%
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Carbs
+632.8%
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Protein
+99.3%
Contains
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Fats
+85.7%
Contains
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Water
+30.1%
Contains
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Other
+138.2%
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Carbs
+632.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+20%
Contains
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Polyunsaturated fat
+81.7%
Contains
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Saturated Fat
-32.6%
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Monounsaturated Fat
+20%
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Polyunsaturated fat
+81.7%
Contains
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Saturated Fat
-32.6%
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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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.35g | 23.58g |
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| Protein | 2.97g | 1.49g |
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| Fats | 0.26g | 0.14g |
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| Carbs | 3.75g | 27.48g |
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| Calories | 23kcal | 116kcal |
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| Sugar | 0.43g | 0.49g |
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| Fiber | 2.4g | 3.9g |
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| Calcium | 136mg | 14mg |
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| Iron | 3.57mg | 0.52mg |
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| Magnesium | 87mg | 18mg |
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| Phosphorus | 56mg | 49mg |
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| Potassium | 466mg | 670mg |
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| Sodium | 70mg | 8mg |
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| Zinc | 0.76mg | 0.2mg |
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| Copper | 0.174mg | 0.152mg |
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| Manganese | 0.935mg | 0.371mg |
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| Selenium | 1.5µg | 0.7µg |
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| Vitamin A | 10481IU | 122IU |
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| Vitamin A RAE | 524µg | 6µg |
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| Vitamin E | 2.08mg | 0.34mg |
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| Vitamin C | 9.8mg | 12.1mg |
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| Vitamin B1 | 0.095mg | 0.095mg | |
| Vitamin B2 | 0.236mg | 0.028mg |
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| Vitamin B3 | 0.49mg | 0.552mg |
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| Vitamin B5 | 0.145mg | 0.311mg |
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| Vitamin B6 | 0.242mg | 0.228mg |
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| Folate | 146µg | 16µg |
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| Vitamin K | 493.6µg | 2.3µg |
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| Tryptophan | 0.04mg | 0.012mg |
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| Threonine | 0.127mg | 0.052mg |
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| Isoleucine | 0.152mg | 0.05mg |
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| Leucine | 0.231mg | 0.094mg |
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| Lysine | 0.182mg | 0.058mg |
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| Methionine | 0.055mg | 0.02mg |
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| Phenylalanine | 0.134mg | 0.069mg |
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| Valine | 0.168mg | 0.06mg |
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| Histidine | 0.066mg | 0.033mg |
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| Saturated Fat | 0.043g | 0.029g |
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| Monounsaturated Fat | 0.006g | 0.005g |
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| Polyunsaturated fat | 0.109g | 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
183%
15%
Minerals Daily Need Coverage Score
52%
23%
Comparison summary
Which food contains less Sodium?
Yam contains less Sodium (difference - 62mg)
Which food is lower in Saturated Fat?
Yam is lower in Saturated Fat (difference - 0.014g)
Which food is lower in Sugar?
Spinach is lower in Sugar (difference - 0.06g)
Which food is lower in glycemic index?
Spinach is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Spinach is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)
Which food is richer in vitamins?
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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.