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  6. Yam vs. Celtuce

Yam vs. Celtuce — In-Depth Nutrition Comparison

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What are the differences between Yam and Celtuce?

  • Yam is higher in Vitamin B6, Copper, Potassium, and Fiber, yet Celtuce is higher in Vitamin A RAE, Manganese, Vitamin C, and Folate.
  • Celtuce's daily need coverage for Vitamin A RAE is 19% more.
  • Yam has 5 times more Vitamin B6 than Celtuce. While Yam has 0.228mg of Vitamin B6, Celtuce has only 0.05mg.

We used Yam, cooked, boiled, drained, or baked, without salt and Celtuce, raw types in this article.

Infographic

Yam vs Celtuce 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
:
6
Celtuce
Celtuce
Contains more Phosphorus +25.6%
Contains more Potassium +103%
Contains less Sodium -27.3%
Contains more Copper +280%
Contains more Calcium +178.6%
Contains more Magnesium +55.6%
Contains more Zinc +35%
Contains more Manganese +85.4%
Contains more Selenium +28.6%
Equal in Iron - 0.55
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Celtuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 21% 20% 17% 30% 2% 8% 14% 90% 5%
Contains more Phosphorus +25.6%
Contains more Potassium +103%
Contains less Sodium -27.3%
Contains more Copper +280%
Contains more Calcium +178.6%
Contains more Magnesium +55.6%
Contains more Zinc +35%
Contains more Manganese +85.4%
Contains more Selenium +28.6%
Equal in Iron - 0.55

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
6
:
4
Celtuce
Celtuce
Contains more Vitamin B1 +72.7%
Contains more Vitamin B5 +69.9%
Contains more Vitamin B6 +356%
Contains more Vitamin A +2768.9%
Contains more Vitamin C +61.2%
Contains more Vitamin B2 +150%
Contains more Folate +187.5%
Equal in Vitamin B3 - 0.55
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%
Celtuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 210% 0% 0% 65% 14% 17% 11% 11% 12% 35% 0% 0%
Contains more Vitamin B1 +72.7%
Contains more Vitamin B5 +69.9%
Contains more Vitamin B6 +356%
Contains more Vitamin A +2768.9%
Contains more Vitamin C +61.2%
Contains more Vitamin B2 +150%
Contains more Folate +187.5%
Equal in Vitamin B3 - 0.55

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
3
:
2
Celtuce
Celtuce
Contains more Protein +75.3%
Contains more Carbs +652.9%
Contains more Fats +114.3%
Contains more Water +34.7%
Equal in Other - 0.7
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Celtuce
4% 95%
Protein: 0.85 g
Fats: 0.3 g
Carbs: 3.65 g
Water: 94.5 g
Other: 0.7 g
Contains more Protein +75.3%
Contains more Carbs +652.9%
Contains more Fats +114.3%
Contains more Water +34.7%
Equal in Other - 0.7

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yam Celtuce Opinion
Net carbs 23.58g 1.95g Yam
Protein 1.49g 0.85g Yam
Fats 0.14g 0.3g Celtuce
Carbs 27.48g 3.65g Yam
Calories 116kcal 18kcal Yam
Sugar 0.49g Celtuce
Fiber 3.9g 1.7g Yam
Calcium 14mg 39mg Celtuce
Iron 0.52mg 0.55mg Celtuce
Magnesium 18mg 28mg Celtuce
Phosphorus 49mg 39mg Yam
Potassium 670mg 330mg Yam
Sodium 8mg 11mg Yam
Zinc 0.2mg 0.27mg Celtuce
Copper 0.152mg 0.04mg Yam
Manganese 0.371mg 0.688mg Celtuce
Selenium 0.7µg 0.9µg Celtuce
Vitamin A 122IU 3500IU Celtuce
Vitamin A RAE 6µg 175µg Celtuce
Vitamin E 0.34mg Yam
Vitamin C 12.1mg 19.5mg Celtuce
Vitamin B1 0.095mg 0.055mg Yam
Vitamin B2 0.028mg 0.07mg Celtuce
Vitamin B3 0.552mg 0.55mg Yam
Vitamin B5 0.311mg 0.183mg Yam
Vitamin B6 0.228mg 0.05mg Yam
Folate 16µg 46µg Celtuce
Vitamin K 2.3µg Yam
Tryptophan 0.012mg 0.006mg Yam
Threonine 0.052mg 0.039mg Yam
Isoleucine 0.05mg 0.055mg Celtuce
Leucine 0.094mg 0.052mg Yam
Lysine 0.058mg 0.055mg Yam
Methionine 0.02mg 0.01mg Yam
Phenylalanine 0.069mg 0.036mg Yam
Valine 0.06mg 0.046mg Yam
Histidine 0.033mg 0.015mg Yam
Saturated Fat 0.029g Celtuce
Monounsaturated Fat 0.005g Yam
Polyunsaturated fat 0.06g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Celtuce
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
15%
Yam
31%
Celtuce
Minerals Daily Need Coverage Score
23%
Yam
21%
Celtuce

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 3mg)
Which food is lower in Sugar?
Celtuce
Celtuce is lower in Sugar (difference - 0.49g)
Which food is lower in Saturated Fat?
Celtuce
Celtuce is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Celtuce
Celtuce is lower in glycemic index (difference - 51)
Which food is cheaper?
Celtuce
Celtuce is cheaper (difference - $0.2)
Which food is richer in minerals?
Celtuce
Celtuce is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/nutrients
  2. Celtuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169990/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.