Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Yam
  5. Compare
  6. Yam vs. Spinach raw

Yam vs. Spinach raw — In-Depth Nutrition Comparison

Compare

How are Yam and Spinach raw different?

  • Spinach raw is higher than Yam in Vitamin K, Vitamin A RAE, Folate, Iron, Manganese, Magnesium, Vitamin C, Vitamin B2, Vitamin E , and Calcium.
  • Spinach raw covers your daily need of Vitamin K 401% more than Yam.

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
:
6
Spinach raw
Spinach raw
Contains more Phosphorus +12.2%
Contains more Potassium +46.2%
Contains less Sodium -88.6%
Contains more Copper +36.9%
Contains more Calcium +482.4%
Contains more Iron +401.9%
Contains more Magnesium +276.2%
Contains more Zinc +120.8%
Contains more Manganese +125.9%
Contains more Selenium +42.9%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains more Phosphorus +12.2%
Contains more Potassium +46.2%
Contains less Sodium -88.6%
Contains more Copper +36.9%
Contains more Calcium +482.4%
Contains more Iron +401.9%
Contains more Magnesium +276.2%
Contains more Zinc +120.8%
Contains more Manganese +125.9%
Contains more Selenium +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
:
7
Spinach raw
Spinach raw
Contains more Vitamin B1 +43.6%
Contains more Vitamin B5 +383.1%
Contains more Vitamin B6 +50.3%
Contains more Vitamin A +6694.9%
Contains more Vitamin E +480%
Contains more Vitamin C +64.3%
Contains more Vitamin B2 +490.6%
Contains more Vitamin B3 +31.2%
Contains more Folate +743.5%
Contains more Vitamin K +20895.7%
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%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin B1 +43.6%
Contains more Vitamin B5 +383.1%
Contains more Vitamin B6 +50.3%
Contains more Vitamin A +6694.9%
Contains more Vitamin E +480%
Contains more Vitamin C +64.3%
Contains more Vitamin B2 +490.6%
Contains more Vitamin B3 +31.2%
Contains more Folate +743.5%
Contains more Vitamin K +20895.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
:
4
Spinach raw
Spinach raw
Contains more Carbs +668%
Contains more Protein +86.9%
Contains more Fats +129.4%
Contains more Water +31.3%
Contains more Other +109.8%
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Spinach raw
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 Carbs +668%
Contains more Protein +86.9%
Contains more Fats +129.4%
Contains more Water +31.3%
Contains more Other +109.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
:
2
Spinach raw
Spinach raw
Contains less Saturated Fat -41.3%
Contains more Monounsaturated Fat +66.7%
Contains more Polyunsaturated fat +117.1%
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains less Saturated Fat -41.3%
Contains more Monounsaturated Fat +66.7%
Contains more Polyunsaturated 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.
Yam Spinach raw
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Yam Spinach raw Opinion
Net carbs 23.78g 1.43g Yam
Protein 1.53g 2.86g Spinach raw
Fats 0.17g 0.39g Spinach raw
Carbs 27.88g 3.63g Yam
Calories 118kcal 23kcal Yam
Fructose 0.15g Spinach raw
Sugar 0.5g 0.42g Spinach raw
Fiber 4.1g 2.2g Yam
Calcium 17mg 99mg Spinach raw
Iron 0.54mg 2.71mg Spinach raw
Magnesium 21mg 79mg Spinach raw
Phosphorus 55mg 49mg Yam
Potassium 816mg 558mg Yam
Sodium 9mg 79mg Yam
Zinc 0.24mg 0.53mg Spinach raw
Copper 0.178mg 0.13mg Yam
Manganese 0.397mg 0.897mg Spinach raw
Selenium 0.7µg 1µg Spinach raw
Vitamin A 138IU 9377IU Spinach raw
Vitamin A RAE 7µg 469µg Spinach raw
Vitamin E 0.35mg 2.03mg Spinach raw
Vitamin C 17.1mg 28.1mg Spinach raw
Vitamin B1 0.112mg 0.078mg Yam
Vitamin B2 0.032mg 0.189mg Spinach raw
Vitamin B3 0.552mg 0.724mg Spinach raw
Vitamin B5 0.314mg 0.065mg Yam
Vitamin B6 0.293mg 0.195mg Yam
Folate 23µg 194µg Spinach raw
Vitamin K 2.3µg 482.9µg Spinach raw
Tryptophan 0.012mg 0.039mg Spinach raw
Threonine 0.054mg 0.122mg Spinach raw
Isoleucine 0.052mg 0.147mg Spinach raw
Leucine 0.096mg 0.223mg Spinach raw
Lysine 0.059mg 0.174mg Spinach raw
Methionine 0.021mg 0.053mg Spinach raw
Phenylalanine 0.071mg 0.129mg Spinach raw
Valine 0.062mg 0.161mg Spinach raw
Histidine 0.034mg 0.064mg Spinach raw
Saturated Fat 0.037g 0.063g Yam
Monounsaturated Fat 0.006g 0.01g Spinach raw
Polyunsaturated fat 0.076g 0.165g Spinach raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Spinach raw
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 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
19%
Yam
181%
Spinach raw
Minerals Daily Need Coverage Score
26%
Yam
45%
Spinach raw

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 70mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.026g)
Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 0.08g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)

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.