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 RAE, Manganese, Vitamin K, Calcium, Fiber, Copper, Iron, Vitamin B2, and Magnesium.
- Grape leaves covers your daily Vitamin A RAE 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.
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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
Contains
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Potassium
+200%
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Calcium
+2035.3%
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Iron
+387%
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Magnesium
+352.4%
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Phosphorus
+65.5%
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Zinc
+179.2%
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Copper
+133.1%
Equal in Sodium - 9
Contains
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Potassium
+200%
Contains
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Calcium
+2035.3%
Contains
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Iron
+387%
Contains
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Magnesium
+352.4%
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Phosphorus
+65.5%
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Zinc
+179.2%
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Copper
+133.1%
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
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Contains
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Vitamin C
+54.1%
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Vitamin B1
+180%
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Vitamin B5
+35.9%
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Vitamin A
+19842.8%
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Vitamin E
+471.4%
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Vitamin B2
+1006.3%
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Vitamin B3
+327.9%
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Vitamin B6
+36.5%
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Folate
+260.9%
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Vitamin K
+4621.7%
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Vitamin C
+54.1%
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Vitamin B1
+180%
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Vitamin B5
+35.9%
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Vitamin A
+19842.8%
Contains
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Vitamin E
+471.4%
Contains
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Vitamin B2
+1006.3%
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Vitamin B3
+327.9%
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Vitamin B6
+36.5%
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Folate
+260.9%
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Vitamin K
+4621.7%
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.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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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 Sodium | Equal | ||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 23.78g | 6.31g |
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| Protein | 1.53g | 5.6g |
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| Fats | 0.17g | 2.12g |
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| Carbs | 27.88g | 17.31g |
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| Calories | 118kcal | 93kcal |
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| Starch | g | g | |
| Fructose | g | g | |
| Sugar | 0.5g | 6.3g |
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| Fiber | 4.1g | 11g |
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| Calcium | 17mg | 363mg |
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| Iron | 0.54mg | 2.63mg |
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| Magnesium | 21mg | 95mg |
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| Phosphorus | 55mg | 91mg |
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| Potassium | 816mg | 272mg |
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| Sodium | 9mg | 9mg | |
| Zinc | 0.24mg | 0.67mg |
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| Copper | 0.178mg | 0.415mg |
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| Vitamin A | 138IU | 27521IU |
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| Vitamin E | 0.35mg | 2mg |
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| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 17.1mg | 11.1mg |
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| Vitamin B1 | 0.112mg | 0.04mg |
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| Vitamin B2 | 0.032mg | 0.354mg |
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| Vitamin B3 | 0.552mg | 2.362mg |
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| Vitamin B5 | 0.314mg | 0.231mg |
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| Vitamin B6 | 0.293mg | 0.4mg |
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| Folate | 23µg | 83µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 2.3µg | 108.6µg |
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| Tryptophan | 0.012mg | mg |
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| Threonine | 0.054mg | mg |
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| Isoleucine | 0.052mg | mg |
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| Leucine | 0.096mg | mg |
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| Lysine | 0.059mg | mg |
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| Methionine | 0.021mg | mg |
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| Phenylalanine | 0.071mg | mg |
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| Valine | 0.062mg | mg |
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| Histidine | 0.034mg | mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | 0g | 0g | |
| Saturated Fat | 0.037g | 0.336g |
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| Monounsaturated Fat | 0.006g | 0.081g |
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| Polyunsaturated fat | 0.076g | 1.065g |
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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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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
192
Mineral Summary Score
25
62
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%
34%
Carbohydrates
28%
17%
Fats
1%
10%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 5.8g)
Which food is lower in Saturated Fat?
Yam is lower in Saturated Fat (difference - 0.299g)
Which food is cheaper?
Yam is cheaper (difference - $2.6)
Which food is lower in glycemic index?
Grape leaves is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Grape leaves is relatively richer in minerals
Which food is richer in vitamins?
Grape leaves is relatively richer in vitamins
Which food contains less Sodium?
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The foods are relatively equal in Sodium (9 mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)