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  6. Yam vs. Grape leaves

Yam vs. Grape leaves — In-Depth Nutrition Comparison

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A recap on the differences between yam and grape leaves

  • Yam has more potassium; however, grape leaves are higher in vitamin A, manganese, vitamin K, calcium, fiber, copper, iron, vitamin B2, and magnesium.
  • Grape leaves cover your daily vitamin A needs 548% 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Yam
Yam
1
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Contains more PotassiumPotassium +200%
Contains more MagnesiumMagnesium +352.4%
Contains more CalciumCalcium +2035.3%
Contains more IronIron +387%
Contains more CopperCopper +133.1%
Contains more ZincZinc +179.2%
Contains more PhosphorusPhosphorus +65.5%
Contains more ManganeseManganese +619.1%
Contains more SeleniumSelenium +28.6%
~equal in Sodium ~9mg

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.
Yam
Yam
4
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%
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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin CVitamin C +54.1%
Contains more Vitamin B1Vitamin B1 +180%
Contains more Vitamin B5Vitamin B5 +35.9%
Contains more CholineCholine +28.9%
Contains more Vitamin AVitamin A +19557.1%
Contains more Vitamin EVitamin E +471.4%
Contains more Vitamin B2Vitamin B2 +1006.3%
Contains more Vitamin B3Vitamin B3 +327.9%
Contains more Vitamin B6Vitamin B6 +36.5%
Contains more Vitamin KVitamin K +4621.7%
Contains more FolateFolate +260.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Grape leaves DV% diff.
Vitamin A 7µg 1376µg 152%
Manganese 0.397mg 2.855mg 107%
Vitamin K 2.3µg 108.6µg 89%
Calcium 17mg 363mg 35%
Fiber 4.1g 11g 28%
Copper 0.178mg 0.415mg 26%
Iron 0.54mg 2.63mg 26%
Vitamin B2 0.032mg 0.354mg 25%
Magnesium 21mg 95mg 18%
Potassium 816mg 272mg 16%
Folate 23µg 83µg 15%
Vitamin B3 0.552mg 2.362mg 11%
Vitamin E 0.35mg 2mg 11%
Protein 1.53g 5.6g 8%
Vitamin B6 0.293mg 0.4mg 8%
Vitamin C 17.1mg 11.1mg 7%
Polyunsaturated fat 0.076g 1.065g 7%
Vitamin B1 0.112mg 0.04mg 6%
Phosphorus 55mg 91mg 5%
Zinc 0.24mg 0.67mg 4%
Carbs 27.88g 17.31g 4%
Fats 0.17g 2.12g 3%
Vitamin B5 0.314mg 0.231mg 2%
Choline 16.5mg 12.8mg 1%
Saturated fat 0.037g 0.336g 1%
Calories 118kcal 93kcal 1%
Net carbs 23.78g 6.31g N/A
Sugar 0.5g 6.3g N/A
Sodium 9mg 9mg 0%
Selenium 0.7µg 0.9µg 0%
Monounsaturated fat 0.006g 0.081g 0%
Tryptophan 0.012mg 0%
Threonine 0.054mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.059mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.071mg 0%
Valine 0.062mg 0%
Histidine 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 CarbsCarbs +61.1%
Contains more ProteinProtein +266%
Contains more FatsFats +1147.1%
Contains more OtherOther +101.2%
~equal in Water ~73.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains less Sat. FatSaturated fat -89%
Contains more Mono. FatMonounsaturated fat +1250%
Contains more Poly. FatPolyunsaturated fat +1301.3%

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. 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.