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Celtuce vs. Yam — In-Depth Nutrition Comparison

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What are the differences between Celtuce and Yam?

  • Celtuce is higher in Vitamin A, Manganese, Vitamin C, and Folate, yet Yam is higher in Vitamin B6, Copper, Potassium, and Fiber.
  • Celtuce's daily need coverage for Vitamin A is 19% more.
  • Celtuce has 3 times more Folate than Yam. While Celtuce has 46µg of Folate, Yam has only 16µg.

We used Celtuce, raw and Yam, cooked, boiled, drained, or baked, without salt types in this article.

Infographic

Celtuce 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% 12% 29% 21% 13% 7.4% 17% 1.4% 90% 4.9%
Yam
Yam
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
Contains more MagnesiumMagnesium +55.6%
Contains more CalciumCalcium +178.6%
Contains more ZincZinc +35%
Contains more ManganeseManganese +85.4%
Contains more SeleniumSelenium +28.6%
Contains more PotassiumPotassium +103%
Contains more CopperCopper +280%
Contains more PhosphorusPhosphorus +25.6%
Contains less SodiumSodium -27.3%
~equal in Iron ~0.52mg

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 65% 210% 0% 0% 14% 16% 10% 11% 12% 0% 0% 35% 0%
Yam
Yam
6
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 40% 7.3% 6.8% 0% 24% 6.5% 10% 19% 53% 0% 5.8% 12% 8.8%
Contains more Vitamin CVitamin C +61.2%
Contains more Vitamin AVitamin A +2768.9%
Contains more Vitamin B2Vitamin B2 +150%
Contains more FolateFolate +187.5%
Contains more Vitamin B1Vitamin B1 +72.7%
Contains more Vitamin B5Vitamin B5 +69.9%
Contains more Vitamin B6Vitamin B6 +356%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.552mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 95%
Protein: 0.85 g
Fats: 0.3 g
Carbs: 3.65 g
Water: 94.5 g
Other: 0.7 g
Yam
Yam
3
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more FatsFats +114.3%
Contains more WaterWater +34.7%
Contains more ProteinProtein +75.3%
Contains more CarbsCarbs +652.9%
~equal in Other ~0.76g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Celtuce Yam
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Celtuce Yam Opinion
Calories 18kcal 116kcal Yam
Protein 0.85g 1.49g Yam
Fats 0.3g 0.14g Celtuce
Vitamin C 19.5mg 12.1mg Celtuce
Net carbs 1.95g 23.58g Yam
Carbs 3.65g 27.48g Yam
Magnesium 28mg 18mg Celtuce
Calcium 39mg 14mg Celtuce
Potassium 330mg 670mg Yam
Iron 0.55mg 0.52mg Celtuce
Sugar 0.49g Celtuce
Fiber 1.7g 3.9g Yam
Copper 0.04mg 0.152mg Yam
Zinc 0.27mg 0.2mg Celtuce
Phosphorus 39mg 49mg Yam
Sodium 11mg 8mg Yam
Vitamin A 3500IU 122IU Celtuce
Vitamin A 175µg 6µg Celtuce
Vitamin E 0.34mg Yam
Manganese 0.688mg 0.371mg Celtuce
Selenium 0.9µg 0.7µg Celtuce
Vitamin B1 0.055mg 0.095mg Yam
Vitamin B2 0.07mg 0.028mg Celtuce
Vitamin B3 0.55mg 0.552mg Yam
Vitamin B5 0.183mg 0.311mg Yam
Vitamin B6 0.05mg 0.228mg Yam
Vitamin K 2.3µg Yam
Folate 46µg 16µg Celtuce
Choline 16.2mg Yam
Saturated Fat 0.029g Celtuce
Monounsaturated Fat 0.005g Yam
Polyunsaturated fat 0.06g Yam
Tryptophan 0.006mg 0.012mg Yam
Threonine 0.039mg 0.052mg Yam
Isoleucine 0.055mg 0.05mg Celtuce
Leucine 0.052mg 0.094mg Yam
Lysine 0.055mg 0.058mg Yam
Methionine 0.01mg 0.02mg Yam
Phenylalanine 0.036mg 0.069mg Yam
Valine 0.046mg 0.06mg Yam
Histidine 0.015mg 0.033mg Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Celtuce Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
29%
Celtuce
15%
Yam
Minerals Daily Need Coverage Score
21%
Celtuce
23%
Yam

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 3mg)
Which food is lower in Sugar?
Celtuce
Celtuce is lower in Sugar (difference - 0.49g)
Which food is lower in Saturated Fat?
Celtuce
Celtuce is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Celtuce
Celtuce is lower in glycemic index (difference - 51)
Which food is cheaper?
Celtuce
Celtuce is cheaper (difference - $0.2)
Which food is richer in minerals?
Celtuce
Celtuce 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.

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. Celtuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169990/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.