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  6. Yam vs. Spinach

Yam vs. Spinach — In-Depth Nutrition Comparison

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Significant differences between Yam and Spinach

  • Yam has more Fiber, however, Spinach is richer in Vitamin K, Vitamin A RAE, Iron, Folate, Manganese, Magnesium, Vitamin B2, Calcium, and Vitamin E .
  • Spinach covers your daily Vitamin K needs 409% more than Yam.
  • Spinach has 2 times less Fiber than Yam. Yam has 3.9g of Fiber, while Spinach has 2.4g.

Specific food types used in this comparison are Yam, cooked, boiled, drained, or baked, without salt and Spinach, cooked, boiled, drained, without salt.

Infographic

Yam vs Spinach 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
2
:
8
Spinach
Spinach
Contains more Potassium +43.8%
Contains less Sodium -88.6%
Contains more Calcium +871.4%
Contains more Iron +586.5%
Contains more Magnesium +383.3%
Contains more Phosphorus +14.3%
Contains more Zinc +280%
Contains more Copper +14.5%
Contains more Manganese +152%
Contains more Selenium +114.3%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Contains more Potassium +43.8%
Contains less Sodium -88.6%
Contains more Calcium +871.4%
Contains more Iron +586.5%
Contains more Magnesium +383.3%
Contains more Phosphorus +14.3%
Contains more Zinc +280%
Contains more Copper +14.5%
Contains more Manganese +152%
Contains more Selenium +114.3%

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
:
6
Spinach
Spinach
Contains more Vitamin C +23.5%
Contains more Vitamin B3 +12.7%
Contains more Vitamin B5 +114.5%
Contains more Vitamin A +8491%
Contains more Vitamin E +511.8%
Contains more Vitamin B2 +742.9%
Contains more Folate +812.5%
Contains more Vitamin K +21360.9%
Equal in Vitamin B1 - 0.095
Equal in Vitamin B6 - 0.242
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Contains more Vitamin C +23.5%
Contains more Vitamin B3 +12.7%
Contains more Vitamin B5 +114.5%
Contains more Vitamin A +8491%
Contains more Vitamin E +511.8%
Contains more Vitamin B2 +742.9%
Contains more Folate +812.5%
Contains more Vitamin K +21360.9%
Equal in Vitamin B1 - 0.095
Equal in Vitamin B6 - 0.242

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
:
4
Spinach
Spinach
Contains more Carbs +632.8%
Contains more Protein +99.3%
Contains more Fats +85.7%
Contains more Water +30.1%
Contains more Other +138.2%
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more Carbs +632.8%
Contains more Protein +99.3%
Contains more Fats +85.7%
Contains more Water +30.1%
Contains more Other +138.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
:
2
Spinach
Spinach
Contains less Saturated Fat -32.6%
Contains more Monounsaturated Fat +20%
Contains more Polyunsaturated fat +81.7%
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Contains less Saturated Fat -32.6%
Contains more Monounsaturated Fat +20%
Contains more Polyunsaturated fat +81.7%

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
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yam Spinach Opinion
Net carbs 23.58g 1.35g Yam
Protein 1.49g 2.97g Spinach
Fats 0.14g 0.26g Spinach
Carbs 27.48g 3.75g Yam
Calories 116kcal 23kcal Yam
Sugar 0.49g 0.43g Spinach
Fiber 3.9g 2.4g Yam
Calcium 14mg 136mg Spinach
Iron 0.52mg 3.57mg Spinach
Magnesium 18mg 87mg Spinach
Phosphorus 49mg 56mg Spinach
Potassium 670mg 466mg Yam
Sodium 8mg 70mg Yam
Zinc 0.2mg 0.76mg Spinach
Copper 0.152mg 0.174mg Spinach
Manganese 0.371mg 0.935mg Spinach
Selenium 0.7µg 1.5µg Spinach
Vitamin A 122IU 10481IU Spinach
Vitamin A RAE 6µg 524µg Spinach
Vitamin E 0.34mg 2.08mg Spinach
Vitamin C 12.1mg 9.8mg Yam
Vitamin B1 0.095mg 0.095mg
Vitamin B2 0.028mg 0.236mg Spinach
Vitamin B3 0.552mg 0.49mg Yam
Vitamin B5 0.311mg 0.145mg Yam
Vitamin B6 0.228mg 0.242mg Spinach
Folate 16µg 146µg Spinach
Vitamin K 2.3µg 493.6µg Spinach
Tryptophan 0.012mg 0.04mg Spinach
Threonine 0.052mg 0.127mg Spinach
Isoleucine 0.05mg 0.152mg Spinach
Leucine 0.094mg 0.231mg Spinach
Lysine 0.058mg 0.182mg Spinach
Methionine 0.02mg 0.055mg Spinach
Phenylalanine 0.069mg 0.134mg Spinach
Valine 0.06mg 0.168mg Spinach
Histidine 0.033mg 0.066mg Spinach
Saturated Fat 0.029g 0.043g Yam
Monounsaturated Fat 0.005g 0.006g Spinach
Polyunsaturated fat 0.06g 0.109g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Spinach
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Yam
183%
Spinach
Minerals Daily Need Coverage Score
23%
Yam
52%
Spinach

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 62mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.014g)
Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 0.06g)
Which food is lower in glycemic index?
Spinach
Spinach is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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/170072/nutrients
  2. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.