Lettuce vs. Yam — In-Depth Nutrition Comparison
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The main differences between lettuce and yam
- Lettuce has more vitamin A and vitamin K; however, yam has more potassium, copper, vitamin B6, fiber, vitamin C, and manganese.
- Daily need coverage for vitamin A for lettuce is 145% higher.
- Yam has 55 times less vitamin K than lettuce. Lettuce has 126.3µg of vitamin K, while yam has 2.3µg.
- Yam has a higher glycemic index than lettuce.
Food types used in this article are Lettuce, green leaf, raw and Yam, raw.
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 more CalciumCalcium | +111.8% |
| Contains more IronIron | +59.3% |
| Contains more MagnesiumMagnesium | +61.5% |
| Contains more PotassiumPotassium | +320.6% |
| Contains more CopperCopper | +513.8% |
| Contains more ZincZinc | +33.3% |
| Contains more PhosphorusPhosphorus | +89.7% |
| Contains less SodiumSodium | -67.9% |
| Contains more ManganeseManganese | +58.8% |
| Contains more SeleniumSelenium | +16.7% |
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.
| Contains more Vitamin AVitamin A | +5185.7% |
| Contains more Vitamin B2Vitamin B2 | +150% |
| Contains more Vitamin KVitamin K | +5391.3% |
| Contains more FolateFolate | +65.2% |
| Contains more Vitamin CVitamin C | +85.9% |
| Contains more Vitamin EVitamin E | +59.1% |
| Contains more Vitamin B1Vitamin B1 | +60% |
| Contains more Vitamin B3Vitamin B3 | +47.2% |
| Contains more Vitamin B5Vitamin B5 | +134.3% |
| Contains more Vitamin B6Vitamin B6 | +225.6% |
| Contains more CholineCholine | +21.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 126.3µg | 2.3µg | 103% |
| Vitamin A | 370µg | 7µg | 40% |
| Potassium | 194mg | 816mg | 18% |
| Copper | 0.029mg | 0.178mg | 17% |
| Vitamin B6 | 0.09mg | 0.293mg | 16% |
| Fiber | 1.3g | 4.1g | 11% |
| Vitamin C | 9.2mg | 17.1mg | 9% |
| Carbs | 2.87g | 27.88g | 8% |
| Manganese | 0.25mg | 0.397mg | 6% |
| Calories | 15kcal | 118kcal | 5% |
| Folate | 38µg | 23µg | 4% |
| Vitamin B5 | 0.134mg | 0.314mg | 4% |
| Vitamin B2 | 0.08mg | 0.032mg | 4% |
| Vitamin B1 | 0.07mg | 0.112mg | 4% |
| Phosphorus | 29mg | 55mg | 4% |
| Iron | 0.86mg | 0.54mg | 4% |
| Magnesium | 13mg | 21mg | 2% |
| Calcium | 36mg | 17mg | 2% |
| Sodium | 28mg | 9mg | 1% |
| Vitamin B3 | 0.375mg | 0.552mg | 1% |
| Choline | 13.6mg | 16.5mg | 1% |
| Fructose | 0.43g | 1% | |
| Vitamin E | 0.22mg | 0.35mg | 1% |
| Zinc | 0.18mg | 0.24mg | 1% |
| Protein | 1.36g | 1.53g | 0% |
| Fats | 0.15g | 0.17g | 0% |
| Net carbs | 1.57g | 23.78g | N/A |
| Sugar | 0.78g | 0.5g | N/A |
| Selenium | 0.6µg | 0.7µg | 0% |
| Saturated fat | 0.02g | 0.037g | 0% |
| Monounsaturated fat | 0.006g | 0.006g | 0% |
| Polyunsaturated fat | 0.082g | 0.076g | 0% |
| Tryptophan | 0.009mg | 0.012mg | 0% |
| Threonine | 0.059mg | 0.054mg | 0% |
| Isoleucine | 0.084mg | 0.052mg | 0% |
| Leucine | 0.079mg | 0.096mg | 0% |
| Lysine | 0.084mg | 0.059mg | 0% |
| Methionine | 0.016mg | 0.021mg | 0% |
| Phenylalanine | 0.055mg | 0.071mg | 0% |
| Valine | 0.07mg | 0.062mg | 0% |
| Histidine | 0.022mg | 0.034mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +36.5% |
| Contains more ProteinProtein | +12.5% |
| Contains more FatsFats | +13.3% |
| Contains more CarbsCarbs | +871.4% |
| Contains more OtherOther | +28.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -45.9% |
~equal in
Monounsaturated fat
~0.006g
~equal in
Polyunsaturated fat
~0.076g