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Yam vs Grape leaves - In-Depth Nutrition Comparison

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A recap on differences between Yam and Grape leaves

  • Yam has more Potassium, however Grape leaves are higher in Vitamin A, Manganese, Vitamin K, Calcium, Fiber, Copper, Iron, Vitamin B2, and Magnesium.
  • Grape leaves covers your daily Vitamin A needs 152% more than Yam.
  • Grape leaves contain 3 times less Potassium than Yam. Yam contains 816mg of Potassium, while Grape leaves contain 272mg.

Food varieties used in this article are Yam, raw and Grape leaves, raw.

Infographic

Yam vs Grape leaves infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
Yam
1
:
6
Grape leaves
Grape leaves
Contains more Potassium +200%
Contains more Iron +387%
Contains more Calcium +2035.3%
Contains more Magnesium +352.4%
Contains more Copper +133.1%
Contains more Zinc +179.2%
Contains more Phosphorus +65.5%
Equal in Sodium - 9
Yam
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Grape leaves
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 109% 24% 68% 139% 19% 39% 2%
Contains more Potassium +200%
Contains more Iron +387%
Contains more Calcium +2035.3%
Contains more Magnesium +352.4%
Contains more Copper +133.1%
Contains more Zinc +179.2%
Contains more Phosphorus +65.5%
Equal in Sodium - 9

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
Yam
3
:
7
Grape leaves
Grape leaves
Contains more Vitamin C +54.1%
Contains more Vitamin B1 +180%
Contains more Vitamin B5 +35.9%
Contains more Vitamin A +19842.8%
Contains more Vitamin E +471.4%
Contains more Vitamin B2 +1006.3%
Contains more Vitamin B3 +327.9%
Contains more Vitamin B6 +36.5%
Contains more Vitamin K +4621.7%
Contains more Folate +260.9%
Yam
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 9% 7% 0% 28% 8% 11% 19% 68% 0% 6% 18%
Grape leaves
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 37% 1652% 40% 0% 10% 82% 45% 14% 93% 0% 272% 63%
Contains more Vitamin C +54.1%
Contains more Vitamin B1 +180%
Contains more Vitamin B5 +35.9%
Contains more Vitamin A +19842.8%
Contains more Vitamin E +471.4%
Contains more Vitamin B2 +1006.3%
Contains more Vitamin B3 +327.9%
Contains more Vitamin B6 +36.5%
Contains more Vitamin K +4621.7%
Contains more Folate +260.9%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
19
Yam
192
Grape leaves
Mineral Summary Score
25
Yam
62
Grape leaves

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Yam
34%
Grape leaves
Carbohydrates
28%
Yam
17%
Grape leaves
Fats
1%
Yam
10%
Grape leaves

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Yam Grape leaves
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Grape leaves
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 5.8g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.299g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $2.6)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (9 mg)

All nutrients comparison - raw data values

Nutrient Yam Grape leaves Opinion
Calories 118 93 Yam
Protein 1.53 5.6 Grape leaves
Fats 0.17 2.12 Grape leaves
Vitamin C 17.1 11.1 Yam
Net carbs 23.780000686645508 6.309999942779541 Yam
Carbs 27.88 17.31 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 0.54 2.63 Grape leaves
Calcium 17 363 Grape leaves
Potassium 816 272 Yam
Magnesium 21 95 Grape leaves
Sugar 0.5 6.3 Yam
Fiber 4.1 11 Grape leaves
Copper 0.178 0.415 Grape leaves
Zinc 0.24 0.67 Grape leaves
Starch
Phosphorus 55 91 Grape leaves
Sodium 9 9
Vitamin A 138 27521 Grape leaves
Vitamin E 0.35 2 Grape leaves
Vitamin D 0 0
Vitamin B1 0.112 0.04 Yam
Vitamin B2 0.032 0.354 Grape leaves
Vitamin B3 0.552 2.362 Grape leaves
Vitamin B5 0.314 0.231 Yam
Vitamin B6 0.293 0.4 Grape leaves
Vitamin B12 0 0
Vitamin K 2.3 108.6 Grape leaves
Folate 23 83 Grape leaves
Trans Fat 0 0
Saturated Fat 0.037 0.336 Yam
Monounsaturated Fat 0.006 0.081 Grape leaves
Polyunsaturated fat 0.076 1.065 Grape leaves
Tryptophan 0.012 Yam
Threonine 0.054 Yam
Isoleucine 0.052 Yam
Leucine 0.096 Yam
Lysine 0.059 Yam
Methionine 0.021 Yam
Phenylalanine 0.071 Yam
Valine 0.062 Yam
Histidine 0.034 Yam
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/nutrients
  2. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.