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.
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.53 g
Fats:
0.17 g
Carbs:
27.88 g
Water:
69.6 g
Other:
0.82 g
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
Saturated fat:
Sat. Fat
0.037 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.076 g
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% |
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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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
18%
137%
Minerals Daily Need Coverage Score
26%
45%
Comparison summary
Which food contains less Sodium?
Yam contains less Sodium (difference - 70mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.026g)
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 0.08g)
Which food is lower in glycemic index?
Spinach raw is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($0.2)