Yam vs. Vine spinach (basella) — In-Depth Nutrition Comparison
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How are Yam and Vine spinach (basella) different?
- Yam is higher in Vitamin B5, and Copper, however, Vine spinach (basella) is richer in Vitamin C, Vitamin A RAE, Folate, Manganese, Magnesium, Vitamin B2, Calcium, and Iron.
- Daily need coverage for Vitamin C from Vine spinach (basella) is 100% higher.
- Yam contains 6 times more Vitamin B5 than Vine spinach (basella). While Yam contains 0.311mg of Vitamin B5, Vine spinach (basella) contains only 0.053mg.
Yam, cooked, boiled, drained, or baked, without salt and Vinespinach, (basella), raw are the varieties used in this article.
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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
+31.4%
Contains
less
Sodium
-66.7%
Contains
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Copper
+42.1%
Contains
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Calcium
+678.6%
Contains
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Iron
+130.8%
Contains
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Magnesium
+261.1%
Contains
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Zinc
+115%
Contains
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Manganese
+98.1%
Contains
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Selenium
+14.3%
Equal in Phosphorus - 52
Contains
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Potassium
+31.4%
Contains
less
Sodium
-66.7%
Contains
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Copper
+42.1%
Contains
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Calcium
+678.6%
Contains
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Iron
+130.8%
Contains
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Magnesium
+261.1%
Contains
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Zinc
+115%
Contains
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Manganese
+98.1%
Contains
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Selenium
+14.3%
Equal in Phosphorus - 52
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 B1
+90%
Contains
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Vitamin B3
+10.4%
Contains
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Vitamin B5
+486.8%
Contains
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Vitamin A
+6457.4%
Contains
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Vitamin C
+743%
Contains
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Vitamin B2
+453.6%
Contains
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Folate
+775%
Equal in Vitamin B3 - 0.5
Equal in Vitamin B6 - 0.24
Contains
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Vitamin B1
+90%
Contains
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Vitamin B3
+10.4%
Contains
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Vitamin B5
+486.8%
Contains
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Vitamin A
+6457.4%
Contains
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Vitamin C
+743%
Contains
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Vitamin B2
+453.6%
Contains
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Folate
+775%
Equal in Vitamin B3 - 0.5
Equal in Vitamin B6 - 0.24
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+708.2%
Contains
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Protein
+20.8%
Contains
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Fats
+114.3%
Contains
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Water
+32.8%
Contains
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Other
+84.2%
Protein:
1.49 g
Fats:
0.14 g
Carbs:
27.48 g
Water:
70.13 g
Other:
0.76 g
Protein:
1.8 g
Fats:
0.3 g
Carbs:
3.4 g
Water:
93.1 g
Other:
1.4 g
Contains
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Carbs
+708.2%
Contains
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Protein
+20.8%
Contains
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Fats
+114.3%
Contains
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Water
+32.8%
Contains
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Other
+84.2%
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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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 23.58g | 3.4g |
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| Protein | 1.49g | 1.8g |
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| Fats | 0.14g | 0.3g |
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| Carbs | 27.48g | 3.4g |
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| Calories | 116kcal | 19kcal |
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| Sugar | 0.49g |
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| Fiber | 3.9g |
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| Calcium | 14mg | 109mg |
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| Iron | 0.52mg | 1.2mg |
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| Magnesium | 18mg | 65mg |
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| Phosphorus | 49mg | 52mg |
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| Potassium | 670mg | 510mg |
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| Sodium | 8mg | 24mg |
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| Zinc | 0.2mg | 0.43mg |
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| Copper | 0.152mg | 0.107mg |
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| Manganese | 0.371mg | 0.735mg |
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| Selenium | 0.7µg | 0.8µg |
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| Vitamin A | 122IU | 8000IU |
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| Vitamin A RAE | 6µg | 400µg |
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| Vitamin E | 0.34mg |
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| Vitamin C | 12.1mg | 102mg |
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| Vitamin B1 | 0.095mg | 0.05mg |
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| Vitamin B2 | 0.028mg | 0.155mg |
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| Vitamin B3 | 0.552mg | 0.5mg |
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| Vitamin B5 | 0.311mg | 0.053mg |
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| Vitamin B6 | 0.228mg | 0.24mg |
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| Folate | 16µg | 140µg |
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| Vitamin K | 2.3µg |
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| Tryptophan | 0.012mg | 0.028mg |
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| Threonine | 0.052mg | 0.055mg |
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| Isoleucine | 0.05mg | 0.053mg |
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| Leucine | 0.094mg | 0.101mg |
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| Lysine | 0.058mg | 0.086mg |
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| Methionine | 0.02mg | 0.019mg |
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| Phenylalanine | 0.069mg | 0.085mg |
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| Valine | 0.06mg | 0.065mg |
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| Histidine | 0.033mg | 0.039mg |
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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%
87%
Minerals Daily Need Coverage Score
23%
34%
Comparison summary
Which food contains less Sodium?
Yam contains less Sodium (difference - 16mg)
Which food is lower in Sugar?
Vine spinach (basella) is lower in Sugar (difference - 0.49g)
Which food is lower in Saturated Fat?
Vine spinach (basella) is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Vine spinach (basella) is lower in glycemic index (difference - 51)
Which food is cheaper?
Vine spinach (basella) is cheaper (difference - $0.2)
Which food is richer in minerals?
Vine spinach (basella) is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.