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 RAE, Manganese, Vitamin C, and Folate, yet Yam is higher in Vitamin B6, Copper, Potassium, and Fiber.
- Celtuce's daily need coverage for Vitamin A RAE 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
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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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Calcium
+178.6%
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Magnesium
+55.6%
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Zinc
+35%
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Manganese
+85.4%
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Selenium
+28.6%
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Phosphorus
+25.6%
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Potassium
+103%
Contains
less
Sodium
-27.3%
Contains
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Copper
+280%
Equal in Iron - 0.52
Contains
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Calcium
+178.6%
Contains
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Magnesium
+55.6%
Contains
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Zinc
+35%
Contains
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Manganese
+85.4%
Contains
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Selenium
+28.6%
Contains
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Phosphorus
+25.6%
Contains
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Potassium
+103%
Contains
less
Sodium
-27.3%
Contains
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Copper
+280%
Equal in Iron - 0.52
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.
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Contains
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Vitamin A
+2768.9%
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Vitamin C
+61.2%
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Vitamin B2
+150%
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Folate
+187.5%
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Vitamin B1
+72.7%
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Vitamin B5
+69.9%
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Vitamin B6
+356%
Equal in Vitamin B3 - 0.552
Contains
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Vitamin A
+2768.9%
Contains
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Vitamin C
+61.2%
Contains
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Vitamin B2
+150%
Contains
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Folate
+187.5%
Contains
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Vitamin B1
+72.7%
Contains
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Vitamin B5
+69.9%
Contains
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Vitamin B6
+356%
Equal in Vitamin B3 - 0.552
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+114.3%
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Water
+34.7%
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Protein
+75.3%
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Carbs
+652.9%
Equal in Other - 0.76
Contains
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Fats
+114.3%
Contains
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Water
+34.7%
Contains
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Protein
+75.3%
Contains
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Carbs
+652.9%
Equal in Other - 0.76
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 | |
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Opinion |
| Net carbs | 1.95g | 23.58g |
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| Protein | 0.85g | 1.49g |
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| Fats | 0.3g | 0.14g |
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| Carbs | 3.65g | 27.48g |
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| Calories | 18kcal | 116kcal |
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| Sugar | 0.49g |
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| Fiber | 1.7g | 3.9g |
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| Calcium | 39mg | 14mg |
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| Iron | 0.55mg | 0.52mg |
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| Magnesium | 28mg | 18mg |
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| Phosphorus | 39mg | 49mg |
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| Potassium | 330mg | 670mg |
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| Sodium | 11mg | 8mg |
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| Zinc | 0.27mg | 0.2mg |
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| Copper | 0.04mg | 0.152mg |
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| Manganese | 0.688mg | 0.371mg |
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| Selenium | 0.9µg | 0.7µg |
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| Vitamin A | 3500IU | 122IU |
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| Vitamin A RAE | 175µg | 6µg |
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| Vitamin E | 0.34mg |
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| Vitamin C | 19.5mg | 12.1mg |
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| Vitamin B1 | 0.055mg | 0.095mg |
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| Vitamin B2 | 0.07mg | 0.028mg |
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| Vitamin B3 | 0.55mg | 0.552mg |
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| Vitamin B5 | 0.183mg | 0.311mg |
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| Vitamin B6 | 0.05mg | 0.228mg |
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| Folate | 46µg | 16µg |
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| Vitamin K | 2.3µg |
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| Tryptophan | 0.006mg | 0.012mg |
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| Threonine | 0.039mg | 0.052mg |
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| Isoleucine | 0.055mg | 0.05mg |
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| Leucine | 0.052mg | 0.094mg |
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| Lysine | 0.055mg | 0.058mg |
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| Methionine | 0.01mg | 0.02mg |
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| Phenylalanine | 0.036mg | 0.069mg |
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| Valine | 0.046mg | 0.06mg |
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| Histidine | 0.015mg | 0.033mg |
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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
31%
15%
Minerals Daily Need Coverage Score
21%
23%
Comparison summary
Which food contains less Sodium?
Yam contains less Sodium (difference - 3mg)
Which food is lower in Sugar?
Celtuce is lower in Sugar (difference - 0.49g)
Which food is lower in Saturated Fat?
Celtuce is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Celtuce is lower in glycemic index (difference - 51)
Which food is cheaper?
Celtuce is cheaper (difference - $0.2)
Which food is richer in minerals?
Celtuce is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.