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  6. Red leaf lettuce vs. Yam

Red leaf lettuce vs. Yam — In-Depth Nutrition Comparison

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How are Red leaf lettuce and Yam different?

  • Red leaf lettuce is higher in Vitamin K, Vitamin A RAE, and Iron, however, Yam is richer in Potassium, Copper, Fiber, Vitamin B6, Vitamin C, and Manganese.
  • Daily need coverage for Vitamin K from Red leaf lettuce is 115% higher.
  • Red leaf lettuce contains 63 times more Vitamin A RAE than Yam. While Red leaf lettuce contains 375µg of Vitamin A RAE, Yam contains only 6µg.

Lettuce, red leaf, raw and Yam, cooked, boiled, drained, or baked, without salt are the varieties used in this article.

Infographic

Red leaf lettuce 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.
Red leaf lettuce
Red leaf lettuce
3
:
6
Yam
Yam
Contains more Calcium +135.7%
Contains more Iron +130.8%
Contains more Selenium +114.3%
Contains more Magnesium +50%
Contains more Phosphorus +75%
Contains more Potassium +258.3%
Contains less Sodium -68%
Contains more Copper +442.9%
Contains more Manganese +82.8%
Equal in Zinc - 0.2
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Contains more Calcium +135.7%
Contains more Iron +130.8%
Contains more Selenium +114.3%
Contains more Magnesium +50%
Contains more Phosphorus +75%
Contains more Potassium +258.3%
Contains less Sodium -68%
Contains more Copper +442.9%
Contains more Manganese +82.8%
Equal in Zinc - 0.2

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.
Red leaf lettuce
Red leaf lettuce
4
:
6
Yam
Yam
Contains more Vitamin A +6041%
Contains more Vitamin B2 +175%
Contains more Folate +125%
Contains more Vitamin K +6000%
Contains more Vitamin E +126.7%
Contains more Vitamin C +227%
Contains more Vitamin B1 +48.4%
Contains more Vitamin B3 +72%
Contains more Vitamin B5 +116%
Contains more Vitamin B6 +128%
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
Contains more Vitamin A +6041%
Contains more Vitamin B2 +175%
Contains more Folate +125%
Contains more Vitamin K +6000%
Contains more Vitamin E +126.7%
Contains more Vitamin C +227%
Contains more Vitamin B1 +48.4%
Contains more Vitamin B3 +72%
Contains more Vitamin B5 +116%
Contains more Vitamin B6 +128%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
2
:
3
Yam
Yam
Contains more Fats +57.1%
Contains more Water +36.4%
Contains more Protein +12%
Contains more Carbs +1115.9%
Contains more Other +38.2%
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more Fats +57.1%
Contains more Water +36.4%
Contains more Protein +12%
Contains more Carbs +1115.9%
Contains more Other +38.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
2
:
0
Yam
Yam
Contains less Saturated Fat -41.4%
Contains more Polyunsaturated fat +20%
Equal in Monounsaturated Fat - 0.005
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Contains less Saturated Fat -41.4%
Contains more Polyunsaturated fat +20%
Equal in Monounsaturated Fat - 0.005

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Yam Opinion
Net carbs 1.36g 23.58g Yam
Protein 1.33g 1.49g Yam
Fats 0.22g 0.14g Red leaf lettuce
Carbs 2.26g 27.48g Yam
Calories 16kcal 116kcal Yam
Fructose 0.28g Red leaf lettuce
Sugar 0.48g 0.49g Red leaf lettuce
Fiber 0.9g 3.9g Yam
Calcium 33mg 14mg Red leaf lettuce
Iron 1.2mg 0.52mg Red leaf lettuce
Magnesium 12mg 18mg Yam
Phosphorus 28mg 49mg Yam
Potassium 187mg 670mg Yam
Sodium 25mg 8mg Yam
Zinc 0.2mg 0.2mg
Copper 0.028mg 0.152mg Yam
Manganese 0.203mg 0.371mg Yam
Selenium 1.5µg 0.7µg Red leaf lettuce
Vitamin A 7492IU 122IU Red leaf lettuce
Vitamin A RAE 375µg 6µg Red leaf lettuce
Vitamin E 0.15mg 0.34mg Yam
Vitamin C 3.7mg 12.1mg Yam
Vitamin B1 0.064mg 0.095mg Yam
Vitamin B2 0.077mg 0.028mg Red leaf lettuce
Vitamin B3 0.321mg 0.552mg Yam
Vitamin B5 0.144mg 0.311mg Yam
Vitamin B6 0.1mg 0.228mg Yam
Folate 36µg 16µg Red leaf lettuce
Vitamin K 140.3µg 2.3µg Red leaf lettuce
Tryptophan 0.022mg 0.012mg Red leaf lettuce
Threonine 0.048mg 0.052mg Yam
Isoleucine 0.038mg 0.05mg Yam
Leucine 0.07mg 0.094mg Yam
Lysine 0.045mg 0.058mg Yam
Methionine 0.016mg 0.02mg Yam
Phenylalanine 0.067mg 0.069mg Yam
Valine 0.048mg 0.06mg Yam
Histidine 0.019mg 0.033mg Yam
Saturated Fat 0.017g 0.029g Red leaf lettuce
Monounsaturated Fat 0.005g 0.005g
Polyunsaturated fat 0.072g 0.06g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
76%
Red leaf lettuce
15%
Yam
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
23%
Yam

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 17mg)
Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 0.01g)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 51)
Which food is cheaper?
Red leaf lettuce
Red leaf lettuce is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.