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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, 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 than Yam. While Red leaf lettuce contains 375µg of Vitamin A, 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 17% 45% 9.3% 5.5% 12% 3.3% 26% 8.2%
Yam
Yam
6
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 CalciumCalcium +135.7%
Contains more IronIron +130.8%
Contains more SeleniumSelenium +114.3%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +258.3%
Contains more CopperCopper +442.9%
Contains more PhosphorusPhosphorus +75%
Contains less SodiumSodium -68%
Contains more ManganeseManganese +82.8%
~equal in Zinc ~0.2mg

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 12% 450% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27% 6.4%
Yam
Yam
7
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 AVitamin A +6041%
Contains more Vitamin B2Vitamin B2 +175%
Contains more Vitamin KVitamin K +6000%
Contains more FolateFolate +125%
Contains more Vitamin CVitamin C +227%
Contains more Vitamin EVitamin E +126.7%
Contains more Vitamin B1Vitamin B1 +48.4%
Contains more Vitamin B3Vitamin B3 +72%
Contains more Vitamin B5Vitamin B5 +116%
Contains more Vitamin B6Vitamin B6 +128%
Contains more CholineCholine +37.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 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 +57.1%
Contains more WaterWater +36.4%
Contains more ProteinProtein +12%
Contains more CarbsCarbs +1115.9%
Contains more OtherOther +38.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 5% 77%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.072 g
Yam
Yam
0
31% 5% 64%
Saturated Fat: Sat. Fat 0.029 g
Monounsaturated Fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains less Sat. FatSaturated Fat -41.4%
Contains more Poly. FatPolyunsaturated fat +20%
~equal in Monounsaturated Fat ~0.005g

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
Calories 16kcal 116kcal Yam
Protein 1.33g 1.49g Yam
Fats 0.22g 0.14g Red leaf lettuce
Vitamin C 3.7mg 12.1mg Yam
Net carbs 1.36g 23.58g Yam
Carbs 2.26g 27.48g Yam
Magnesium 12mg 18mg Yam
Calcium 33mg 14mg Red leaf lettuce
Potassium 187mg 670mg Yam
Iron 1.2mg 0.52mg Red leaf lettuce
Sugar 0.48g 0.49g Red leaf lettuce
Fiber 0.9g 3.9g Yam
Copper 0.028mg 0.152mg Yam
Zinc 0.2mg 0.2mg
Phosphorus 28mg 49mg Yam
Sodium 25mg 8mg Yam
Vitamin A 7492IU 122IU Red leaf lettuce
Vitamin A 375µg 6µg Red leaf lettuce
Vitamin E 0.15mg 0.34mg Yam
Manganese 0.203mg 0.371mg Yam
Selenium 1.5µg 0.7µg Red leaf lettuce
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
Vitamin K 140.3µg 2.3µg Red leaf lettuce
Folate 36µg 16µg Red leaf lettuce
Choline 11.8mg 16.2mg 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
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
Fructose 0.28g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce 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
71%
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.