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Yam vs Grape leaves - In-Depth Nutrition Comparison

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A recap on differences between Yam and Grape leaves

  • Yam has more Potassium, however Grape leaves are higher in Vitamin A RAE, Manganese, Vitamin K, Calcium, Fiber, Copper, Iron, Vitamin B2, and Magnesium.
  • Grape leaves covers your daily Vitamin A RAE needs 152% more than Yam.
  • Grape leaves contain 3 times less Potassium than Yam. Yam contains 816mg of Potassium, while Grape leaves contain 272mg.

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

Infographic

Yam vs Grape leaves 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
Yam
1
:
6
Grape leaves
Grape leaves
Contains more Potassium +200%
Contains more Calcium +2035.3%
Contains more Iron +387%
Contains more Magnesium +352.4%
Contains more Phosphorus +65.5%
Contains more Zinc +179.2%
Contains more Copper +133.1%
Equal in Sodium - 9
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 109% 99% 68% 39% 24% 2% 19% 139%
Contains more Potassium +200%
Contains more Calcium +2035.3%
Contains more Iron +387%
Contains more Magnesium +352.4%
Contains more Phosphorus +65.5%
Contains more Zinc +179.2%
Contains more Copper +133.1%
Equal in Sodium - 9

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
Yam
3
:
7
Grape leaves
Grape leaves
Contains more Vitamin C +54.1%
Contains more Vitamin B1 +180%
Contains more Vitamin B5 +35.9%
Contains more Vitamin A +19842.8%
Contains more Vitamin E +471.4%
Contains more Vitamin B2 +1006.3%
Contains more Vitamin B3 +327.9%
Contains more Vitamin B6 +36.5%
Contains more Folate +260.9%
Contains more Vitamin K +4621.7%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Grape leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1652% 40% 0% 37% 10% 82% 45% 14% 93% 63% 0% 272%
Contains more Vitamin C +54.1%
Contains more Vitamin B1 +180%
Contains more Vitamin B5 +35.9%
Contains more Vitamin A +19842.8%
Contains more Vitamin E +471.4%
Contains more Vitamin B2 +1006.3%
Contains more Vitamin B3 +327.9%
Contains more Vitamin B6 +36.5%
Contains more Folate +260.9%
Contains more Vitamin K +4621.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
:
4
Grape leaves
Grape leaves
Contains more Carbs +61.1%
Contains more Protein +266%
Contains more Fats +1147.1%
Contains more Other +101.2%
Equal in Water - 73.32
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Grape leaves
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more Carbs +61.1%
Contains more Protein +266%
Contains more Fats +1147.1%
Contains more Other +101.2%
Equal in Water - 73.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
:
2
Grape leaves
Grape leaves
Contains less Saturated Fat -89%
Contains more Monounsaturated Fat +1250%
Contains more Polyunsaturated fat +1301.3%
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Grape leaves
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
Contains less Saturated Fat -89%
Contains more Monounsaturated Fat +1250%
Contains more Polyunsaturated fat +1301.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Yam Grape leaves
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Yam Grape leaves Opinion
Net carbs 23.78g 6.31g Yam
Protein 1.53g 5.6g Grape leaves
Fats 0.17g 2.12g Grape leaves
Carbs 27.88g 17.31g Yam
Calories 118kcal 93kcal Yam
Sugar 0.5g 6.3g Yam
Fiber 4.1g 11g Grape leaves
Calcium 17mg 363mg Grape leaves
Iron 0.54mg 2.63mg Grape leaves
Magnesium 21mg 95mg Grape leaves
Phosphorus 55mg 91mg Grape leaves
Potassium 816mg 272mg Yam
Sodium 9mg 9mg
Zinc 0.24mg 0.67mg Grape leaves
Copper 0.178mg 0.415mg Grape leaves
Vitamin A 138IU 27521IU Grape leaves
Vitamin A RAE 7µg 1376µg Grape leaves
Vitamin E 0.35mg 2mg Grape leaves
Vitamin C 17.1mg 11.1mg Yam
Vitamin B1 0.112mg 0.04mg Yam
Vitamin B2 0.032mg 0.354mg Grape leaves
Vitamin B3 0.552mg 2.362mg Grape leaves
Vitamin B5 0.314mg 0.231mg Yam
Vitamin B6 0.293mg 0.4mg Grape leaves
Folate 23µg 83µg Grape leaves
Vitamin K 2.3µg 108.6µg Grape leaves
Tryptophan 0.012mg Yam
Threonine 0.054mg Yam
Isoleucine 0.052mg Yam
Leucine 0.096mg Yam
Lysine 0.059mg Yam
Methionine 0.021mg Yam
Phenylalanine 0.071mg Yam
Valine 0.062mg Yam
Histidine 0.034mg Yam
Saturated Fat 0.037g 0.336g Yam
Monounsaturated Fat 0.006g 0.081g Grape leaves
Polyunsaturated fat 0.076g 1.065g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Grape leaves
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
19%
Yam
192%
Grape leaves
Minerals Daily Need Coverage Score
25%
Yam
62%
Grape leaves

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 5.8g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.299g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $2.6)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (9 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/nutrients
  2. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.