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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 68% 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
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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.
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% 58% 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% 2% 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 +2816.7%
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

All nutrients comparison - raw data values

Nutrient Celtuce Yam DV% diff.
Vitamin A 175µg 6µg 19%
Vitamin B6 0.05mg 0.228mg 14%
Manganese 0.688mg 0.371mg 14%
Copper 0.04mg 0.152mg 12%
Potassium 330mg 670mg 10%
Fiber 1.7g 3.9g 9%
Vitamin C 19.5mg 12.1mg 8%
Folate 46µg 16µg 8%
Carbs 3.65g 27.48g 8%
Calories 18kcal 116kcal 5%
Choline 16.2mg 3%
Vitamin B5 0.183mg 0.311mg 3%
Vitamin B2 0.07mg 0.028mg 3%
Vitamin B1 0.055mg 0.095mg 3%
Calcium 39mg 14mg 3%
Vitamin E 0.34mg 2%
Vitamin K 2.3µg 2%
Magnesium 28mg 18mg 2%
Phosphorus 39mg 49mg 1%
Zinc 0.27mg 0.2mg 1%
Protein 0.85g 1.49g 1%
Fats 0.3g 0.14g 0%
Net carbs 1.95g 23.58g N/A
Iron 0.55mg 0.52mg 0%
Sugar 0.49g N/A
Sodium 11mg 8mg 0%
Selenium 0.9µg 0.7µg 0%
Vitamin B3 0.55mg 0.552mg 0%
Saturated fat 0.029g 0%
Monounsaturated fat 0.005g 0%
Polyunsaturated fat 0.06g 0%
Tryptophan 0.006mg 0.012mg 0%
Threonine 0.039mg 0.052mg 0%
Isoleucine 0.055mg 0.05mg 0%
Leucine 0.052mg 0.094mg 0%
Lysine 0.055mg 0.058mg 0%
Methionine 0.01mg 0.02mg 0%
Phenylalanine 0.036mg 0.069mg 0%
Valine 0.046mg 0.06mg 0%
Histidine 0.015mg 0.033mg 0%

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

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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.