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  6. Yam vs. Caesar salad

Yam vs. Caesar salad — In-Depth Nutrition Comparison

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How are yam and caesar salad different?

  • Yam is richer in vitamin C and potassium, while caesar salad is higher in selenium, phosphorus, iron, vitamin B1, calcium, and vitamin B2.
  • Caesar salad covers your daily need for selenium, 56% more than yam.
  • Yam is lower in sodium.

Yam, raw and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust types were used in this article.

Infographic

Yam vs Caesar salad 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.
Yam
Yam
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 70% 15% 88% 42% 44% 99% 59% 42% 171%
Contains more PotassiumPotassium +380%
Contains more CopperCopper +41.3%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +23.7%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +1270.6%
Contains more IronIron +333.3%
Contains more ZincZinc +570.8%
Contains more PhosphorusPhosphorus +320%
Contains more SeleniumSelenium +4385.7%

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.
Yam
Yam
4
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
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 0% 26% 12% 0% 94% 69% 61% 27% 0% 50% 15% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +1014.3%
Contains more Vitamin EVitamin E +74.3%
Contains more Vitamin B1Vitamin B1 +236.6%
Contains more Vitamin B2Vitamin B2 +828.1%
Contains more Vitamin B3Vitamin B3 +486.4%
Contains more Vitamin B5Vitamin B5 +42.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +156.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Yam Caesar salad DV% diff.
Selenium 0.7µg 31.4µg 56%
Phosphorus 55mg 231mg 25%
Protein 1.53g 13.39g 24%
Vitamin B6 0.293mg 23%
Iron 0.54mg 2.34mg 23%
Calcium 17mg 233mg 22%
Vitamin B1 0.112mg 0.377mg 22%
Vitamin B2 0.032mg 0.297mg 20%
Saturated fat 0.037g 4.206g 19%
Potassium 816mg 170mg 19%
Vitamin C 17.1mg 0mg 19%
Sodium 9mg 454mg 19%
Vitamin B12 0µg 0.4µg 17%
Vitamin B3 0.552mg 3.237mg 17%
Fats 0.17g 9.54g 14%
Zinc 0.24mg 1.61mg 12%
Fiber 4.1g 1.7g 10%
Starch 25.29g 10%
Polyunsaturated fat 0.076g 1.461g 9%
Cholesterol 0mg 24mg 8%
Vitamin A 7µg 78µg 8%
Calories 118kcal 265kcal 7%
Copper 0.178mg 0.126mg 6%
Folate 23µg 6%
Monounsaturated fat 0.006g 2.38g 6%
Manganese 0.397mg 0.321mg 3%
Vitamin B5 0.314mg 0.447mg 3%
Vitamin K 2.3µg 5.9µg 3%
Choline 16.5mg 3%
Vitamin E 0.35mg 0.61mg 2%
Magnesium 21mg 28mg 2%
Fructose 1.13g 1%
Carbs 27.88g 31.5g 1%
Net carbs 23.78g 29.8g N/A
Sugar 0.5g 4.02g N/A
Tryptophan 0.012mg 0.15mg 0%
Threonine 0.054mg 0.393mg 0%
Isoleucine 0.052mg 0.547mg 0%
Leucine 0.096mg 1.137mg 0%
Lysine 0.059mg 0.523mg 0%
Methionine 0.021mg 0.3mg 0%
Phenylalanine 0.071mg 0.717mg 0%
Valine 0.062mg 0.7mg 0%
Histidine 0.034mg 0.36mg 0%
Omega-3 - ALA 0.155g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
13% 10% 32% 43% 2%
Protein: 13.39 g
Fats: 9.54 g
Carbs: 31.5 g
Water: 43.39 g
Other: 2.18 g
Contains more WaterWater +60.4%
Contains more ProteinProtein +775.2%
Contains more FatsFats +5511.8%
Contains more CarbsCarbs +13%
Contains more OtherOther +165.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
52% 30% 18%
Saturated fat: Sat. Fat 4.206 g
Monounsaturated fat: Mono. Fat 2.38 g
Polyunsaturated fat: Poly. Fat 1.461 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +39566.7%
Contains more Poly. FatPolyunsaturated fat +1822.4%

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/nutrients
  2. Caesar salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172047/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.