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  6. Yam vs. Spinach raw

Yam vs. Spinach raw — In-Depth Nutrition Comparison

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How are yam and spinach raw 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.
  • Yam has a higher glycemic index (51) than spinach raw (32).

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

Infographic

Yam vs Spinach raw 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
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%
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%
Contains more PotassiumPotassium +46.2%
Contains more CopperCopper +36.9%
Contains more PhosphorusPhosphorus +12.2%
Contains less SodiumSodium -88.6%
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%

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
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%
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%
Contains more Vitamin B1Vitamin B1 +43.6%
Contains more Vitamin B5Vitamin B5 +383.1%
Contains more Vitamin B6Vitamin B6 +50.3%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Spinach raw DV% diff.
Vitamin K 2.3µg 482.9µg 401%
Vitamin A 7µg 469µg 51%
Folate 23µg 194µg 43%
Iron 0.54mg 2.71mg 27%
Manganese 0.397mg 0.897mg 22%
Magnesium 21mg 79mg 14%
Vitamin C 17.1mg 28.1mg 12%
Vitamin B2 0.032mg 0.189mg 12%
Vitamin E 0.35mg 2.03mg 11%
Potassium 816mg 558mg 8%
Vitamin B6 0.293mg 0.195mg 8%
Fiber 4.1g 2.2g 8%
Calcium 17mg 99mg 8%
Carbs 27.88g 3.63g 8%
Copper 0.178mg 0.13mg 5%
Vitamin B5 0.314mg 0.065mg 5%
Calories 118kcal 23kcal 5%
Protein 1.53g 2.86g 3%
Vitamin B1 0.112mg 0.078mg 3%
Sodium 9mg 79mg 3%
Zinc 0.24mg 0.53mg 3%
Selenium 0.7µg 1µg 1%
Choline 16.5mg 19.3mg 1%
Polyunsaturated fat 0.076g 0.165g 1%
Phosphorus 55mg 49mg 1%
Vitamin B3 0.552mg 0.724mg 1%
Fats 0.17g 0.39g 0%
Net carbs 23.78g 1.43g N/A
Sugar 0.5g 0.42g N/A
Saturated fat 0.037g 0.063g 0%
Monounsaturated fat 0.006g 0.01g 0%
Tryptophan 0.012mg 0.039mg 0%
Threonine 0.054mg 0.122mg 0%
Isoleucine 0.052mg 0.147mg 0%
Leucine 0.096mg 0.223mg 0%
Lysine 0.059mg 0.174mg 0%
Methionine 0.021mg 0.053mg 0%
Phenylalanine 0.071mg 0.129mg 0%
Valine 0.062mg 0.161mg 0%
Histidine 0.034mg 0.064mg 0%
Fructose 0.15g 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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more CarbsCarbs +668%
Contains more ProteinProtein +86.9%
Contains more FatsFats +129.4%
Contains more WaterWater +31.3%
Contains more OtherOther +109.8%

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

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