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  6. Caesar salad vs. Yam

Caesar salad vs. Yam — In-Depth Nutrition Comparison

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How are caesar salad and yam different?

  • Caesar salad is richer in selenium, phosphorus, iron, vitamin B1, calcium, and vitamin B2, while yam is higher in potassium and vitamin C.
  • Caesar salad covers your daily need for selenium, 56% more than yam.
  • Caesar salad contains 114 times more saturated fat than yam. Caesar salad contains 4.206g of saturated fat, while yam contains 0.037g.

LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust and Yam, raw types were used in this article.

Infographic

Caesar salad vs Yam 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 70% 15% 88% 42% 44% 99% 59% 42% 171%
Yam
Yam
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +1270.6%
Contains more IronIron +333.3%
Contains more ZincZinc +570.8%
Contains more PhosphorusPhosphorus +320%
Contains more SeleniumSelenium +4385.7%
Contains more PotassiumPotassium +380%
Contains more CopperCopper +41.3%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +23.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 26% 12% 0% 94% 69% 61% 27% 0% 50% 15% 0% 0%
Yam
Yam
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin AVitamin A +1014.3%
Contains more Vitamin EVitamin E +74.3%
Contains more Vitamin B1Vitamin B1 +236.6%
Contains more Vitamin B2Vitamin B2 +828.1%
Contains more Vitamin B3Vitamin B3 +486.4%
Contains more Vitamin B5Vitamin B5 +42.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +156.5%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Caesar salad Yam DV% diff.
Selenium 31.4µg 0.7µg 56%
Phosphorus 231mg 55mg 25%
Protein 13.39g 1.53g 24%
Vitamin B6 0.293mg 23%
Iron 2.34mg 0.54mg 23%
Calcium 233mg 17mg 22%
Vitamin B1 0.377mg 0.112mg 22%
Vitamin B2 0.297mg 0.032mg 20%
Saturated fat 4.206g 0.037g 19%
Potassium 170mg 816mg 19%
Vitamin C 0mg 17.1mg 19%
Sodium 454mg 9mg 19%
Vitamin B12 0.4µg 0µg 17%
Vitamin B3 3.237mg 0.552mg 17%
Fats 9.54g 0.17g 14%
Zinc 1.61mg 0.24mg 12%
Fiber 1.7g 4.1g 10%
Starch 25.29g 10%
Polyunsaturated fat 1.461g 0.076g 9%
Cholesterol 24mg 0mg 8%
Vitamin A 78µg 7µg 8%
Calories 265kcal 118kcal 7%
Copper 0.126mg 0.178mg 6%
Folate 23µg 6%
Monounsaturated fat 2.38g 0.006g 6%
Manganese 0.321mg 0.397mg 3%
Vitamin B5 0.447mg 0.314mg 3%
Vitamin K 5.9µg 2.3µg 3%
Choline 16.5mg 3%
Vitamin E 0.61mg 0.35mg 2%
Magnesium 28mg 21mg 2%
Fructose 1.13g 1%
Carbs 31.5g 27.88g 1%
Net carbs 29.8g 23.78g N/A
Sugar 4.02g 0.5g N/A
Tryptophan 0.15mg 0.012mg 0%
Threonine 0.393mg 0.054mg 0%
Isoleucine 0.547mg 0.052mg 0%
Leucine 1.137mg 0.096mg 0%
Lysine 0.523mg 0.059mg 0%
Methionine 0.3mg 0.021mg 0%
Phenylalanine 0.717mg 0.071mg 0%
Valine 0.7mg 0.062mg 0%
Histidine 0.36mg 0.034mg 0%
Omega-3 - ALA 0.155g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 10% 32% 43% 2%
Protein: 13.39 g
Fats: 9.54 g
Carbs: 31.5 g
Water: 43.39 g
Other: 2.18 g
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +775.2%
Contains more FatsFats +5511.8%
Contains more CarbsCarbs +13%
Contains more OtherOther +165.9%
Contains more WaterWater +60.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 30% 18%
Saturated fat: Sat. Fat 4.206 g
Monounsaturated fat: Mono. Fat 2.38 g
Polyunsaturated fat: Poly. Fat 1.461 g
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +39566.7%
Contains more Poly. FatPolyunsaturated fat +1822.4%
Contains less Sat. FatSaturated fat -99.1%

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. Caesar salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172047/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.