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  6. Yam vs. Grapefruit

Yam vs. Grapefruit — In-Depth Nutrition Comparison

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Summary of differences between yam and grapefruit

  • Yam has more potassium, vitamin B6, manganese, copper, fiber, vitamin B1, iron, and phosphorus, while grapefruit has more vitamin A and vitamin C.
  • Grapefruit covers your daily need for vitamin A, 20% more than yam.
  • Yam contains 18 times more manganese than grapefruit. While yam contains 0.397mg of manganese, grapefruit contains only 0.022mg.
  • Grapefruit has a lower glycemic index. The glycemic index of grapefruit is 25, while the glycemic index of yam is 51.

These are the specific foods used in this comparison Yam, raw and Grapefruit, raw, pink, and red, all areas.

Infographic

Yam vs Grapefruit 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
8
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 6.4% 6.6% 12% 3% 11% 1.9% 7.7% 0% 2.9% 0.55%
Contains more MagnesiumMagnesium +133.3%
Contains more PotassiumPotassium +504.4%
Contains more IronIron +575%
Contains more CopperCopper +456.3%
Contains more ZincZinc +242.9%
Contains more PhosphorusPhosphorus +205.6%
Contains more ManganeseManganese +1704.5%
Contains more SeleniumSelenium +600%
Contains more CalciumCalcium +29.4%
Contains less SodiumSodium -100%

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
8
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 104% 19% 2.6% 0% 11% 7.2% 3.8% 16% 12% 0% 0% 9.8% 4.2%
Contains more Vitamin EVitamin E +169.2%
Contains more Vitamin B1Vitamin B1 +160.5%
Contains more Vitamin B3Vitamin B3 +170.6%
Contains more Vitamin B5Vitamin B5 +19.8%
Contains more Vitamin B6Vitamin B6 +452.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +76.9%
Contains more CholineCholine +114.3%
Contains more Vitamin CVitamin C +82.5%
Contains more Vitamin AVitamin A +728.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.031mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Grapefruit DV% diff.
Potassium 816mg 135mg 20%
Vitamin B6 0.293mg 0.053mg 18%
Vitamin C 17.1mg 31.2mg 16%
Manganese 0.397mg 0.022mg 16%
Copper 0.178mg 0.032mg 16%
Fiber 4.1g 1.6g 10%
Vitamin B1 0.112mg 0.043mg 6%
Carbs 27.88g 10.66g 6%
Vitamin A 7µg 58µg 6%
Iron 0.54mg 0.08mg 6%
Phosphorus 55mg 18mg 5%
Calories 118kcal 42kcal 4%
Folate 23µg 13µg 3%
Magnesium 21mg 9mg 3%
Protein 1.53g 0.77g 2%
Choline 16.5mg 7.7mg 2%
Zinc 0.24mg 0.07mg 2%
Vitamin K 2.3µg 0µg 2%
Vitamin B3 0.552mg 0.204mg 2%
Fructose 1.77g 2%
Selenium 0.7µg 0.1µg 1%
Calcium 17mg 22mg 1%
Vitamin B5 0.314mg 0.262mg 1%
Vitamin E 0.35mg 0.13mg 1%
Fats 0.17g 0.14g 0%
Net carbs 23.78g 9.06g N/A
Sugar 0.5g 6.89g N/A
Sodium 9mg 0mg 0%
Vitamin B2 0.032mg 0.031mg 0%
Saturated fat 0.037g 0.021g 0%
Monounsaturated fat 0.006g 0.02g 0%
Polyunsaturated fat 0.076g 0.036g 0%
Tryptophan 0.012mg 0.008mg 0%
Threonine 0.054mg 0.013mg 0%
Isoleucine 0.052mg 0.008mg 0%
Leucine 0.096mg 0.015mg 0%
Lysine 0.059mg 0.019mg 0%
Methionine 0.021mg 0.007mg 0%
Phenylalanine 0.071mg 0.013mg 0%
Valine 0.062mg 0.015mg 0%
Histidine 0.034mg 0.008mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
4
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 g
Contains more ProteinProtein +98.7%
Contains more FatsFats +21.4%
Contains more CarbsCarbs +161.5%
Contains more OtherOther +121.6%
Contains more WaterWater +26.5%

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
27% 26% 47%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.036 g
Contains more Poly. FatPolyunsaturated fat +111.1%
Contains less Sat. FatSaturated fat -43.2%
Contains more Mono. FatMonounsaturated fat +233.3%

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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.