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