Yam vs. Drumstick leaves — In-Depth Nutrition Comparison
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The main differences between Yam and Drumstick leaves
- Yam has more Potassium, however, Drumstick leaves has more Vitamin B6, Vitamin B2, Vitamin C, Iron, Vitamin A RAE, Manganese, Calcium, Vitamin B1, and Vitamin B3.
- Daily need coverage for Vitamin B6 from Drumstick leaves is 75% higher.
- Drumstick leaves have 2 times less Potassium than Yam. Yam has 670mg of Potassium, while Drumstick leaves have 337mg.
Food types used in this article are Yam, cooked, boiled, drained, or baked, without salt and Drumstick leaves, raw.
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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
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Potassium
+98.8%
Contains
less
Sodium
-11.1%
Contains
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Copper
+44.8%
Contains
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Calcium
+1221.4%
Contains
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Iron
+669.2%
Contains
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Magnesium
+133.3%
Contains
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Phosphorus
+128.6%
Contains
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Zinc
+200%
Contains
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Manganese
+186.5%
Contains
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Selenium
+28.6%
Contains
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Potassium
+98.8%
Contains
less
Sodium
-11.1%
Contains
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Copper
+44.8%
Contains
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Calcium
+1221.4%
Contains
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Iron
+669.2%
Contains
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Magnesium
+133.3%
Contains
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Phosphorus
+128.6%
Contains
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Zinc
+200%
Contains
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Manganese
+186.5%
Contains
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Selenium
+28.6%
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
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Vitamin B5
+148.8%
Contains
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Vitamin A
+6100%
Contains
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Vitamin C
+327.3%
Contains
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Vitamin B1
+170.5%
Contains
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Vitamin B2
+2257.1%
Contains
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Vitamin B3
+302.2%
Contains
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Vitamin B6
+426.3%
Contains
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Folate
+150%
Contains
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Vitamin B5
+148.8%
Contains
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Vitamin A
+6100%
Contains
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Vitamin C
+327.3%
Contains
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Vitamin B1
+170.5%
Contains
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Vitamin B2
+2257.1%
Contains
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Vitamin B3
+302.2%
Contains
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Vitamin B6
+426.3%
Contains
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Folate
+150%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+231.9%
Contains
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Protein
+530.9%
Contains
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Fats
+900%
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Water
+12.2%
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Other
+197.4%
Protein:
1.49 g
Fats:
0.14 g
Carbs:
27.48 g
Water:
70.13 g
Other:
0.76 g
Protein:
9.4 g
Fats:
1.4 g
Carbs:
8.28 g
Water:
78.66 g
Other:
2.26 g
Contains
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Carbs
+231.9%
Contains
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Protein
+530.9%
Contains
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Fats
+900%
Contains
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Water
+12.2%
Contains
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Other
+197.4%
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 Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 23.58g | 6.28g |
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| Protein | 1.49g | 9.4g |
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| Fats | 0.14g | 1.4g |
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| Carbs | 27.48g | 8.28g |
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| Calories | 116kcal | 64kcal |
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| Sugar | 0.49g |
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| Fiber | 3.9g | 2g |
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| Calcium | 14mg | 185mg |
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| Iron | 0.52mg | 4mg |
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| Magnesium | 18mg | 42mg |
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| Phosphorus | 49mg | 112mg |
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| Potassium | 670mg | 337mg |
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| Sodium | 8mg | 9mg |
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| Zinc | 0.2mg | 0.6mg |
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| Copper | 0.152mg | 0.105mg |
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| Manganese | 0.371mg | 1.063mg |
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| Selenium | 0.7µg | 0.9µg |
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| Vitamin A | 122IU | 7564IU |
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| Vitamin A RAE | 6µg | 378µg |
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| Vitamin E | 0.34mg |
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| Vitamin C | 12.1mg | 51.7mg |
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| Vitamin B1 | 0.095mg | 0.257mg |
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| Vitamin B2 | 0.028mg | 0.66mg |
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| Vitamin B3 | 0.552mg | 2.22mg |
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| Vitamin B5 | 0.311mg | 0.125mg |
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| Vitamin B6 | 0.228mg | 1.2mg |
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| Folate | 16µg | 40µg |
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| Vitamin K | 2.3µg |
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| Tryptophan | 0.012mg | 0.144mg |
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| Threonine | 0.052mg | 0.411mg |
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| Isoleucine | 0.05mg | 0.451mg |
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| Leucine | 0.094mg | 0.791mg |
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| Lysine | 0.058mg | 0.537mg |
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| Methionine | 0.02mg | 0.123mg |
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| Phenylalanine | 0.069mg | 0.487mg |
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| Valine | 0.06mg | 0.611mg |
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| Histidine | 0.033mg | 0.196mg |
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| Saturated Fat | 0.029g |
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| Monounsaturated Fat | 0.005g |
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| Polyunsaturated fat | 0.06g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
15%
100%
Minerals Daily Need Coverage Score
23%
51%
Comparison summary
Which food contains less Sodium?
Yam contains less Sodium (difference - 1mg)
Which food is lower in Sugar?
Drumstick leaves is lower in Sugar (difference - 0.49g)
Which food is lower in Saturated Fat?
Drumstick leaves is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Drumstick leaves is lower in glycemic index (difference - 51)
Which food is cheaper?
Drumstick leaves is cheaper (difference - $0.2)
Which food is richer in minerals?
Drumstick leaves is relatively richer in minerals
Which food is richer in vitamins?
Drumstick leaves is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)