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  6. Yam vs. Red leaf lettuce

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

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How are Yam and Red leaf lettuce different?

  • Yam is higher in Potassium, Copper, Fiber, Vitamin B6, Vitamin C, and Manganese, however, Red leaf lettuce is richer in Vitamin K, Vitamin A, and Iron.
  • Daily need coverage for Vitamin K from Red leaf lettuce is 115% higher.
  • Yam contains 5 times more Copper than Red leaf lettuce. While Yam contains 0.152mg of Copper, Red leaf lettuce contains only 0.028mg.

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

Infographic

Yam vs Red leaf lettuce 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
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%
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%
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%
Contains more CalciumCalcium +135.7%
Contains more IronIron +130.8%
Contains more SeleniumSelenium +114.3%
~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.
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%
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%
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%
Contains more Vitamin AVitamin A +6041%
Contains more Vitamin B2Vitamin B2 +175%
Contains more Vitamin KVitamin K +6000%
Contains more FolateFolate +125%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
18% 5% 77%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.072 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.
Yam Red leaf lettuce
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 Yam Red leaf lettuce Opinion
Calories 116kcal 16kcal Yam
Protein 1.49g 1.33g Yam
Fats 0.14g 0.22g Red leaf lettuce
Vitamin C 12.1mg 3.7mg Yam
Net carbs 23.58g 1.36g Yam
Carbs 27.48g 2.26g Yam
Magnesium 18mg 12mg Yam
Calcium 14mg 33mg Red leaf lettuce
Potassium 670mg 187mg Yam
Iron 0.52mg 1.2mg Red leaf lettuce
Sugar 0.49g 0.48g Red leaf lettuce
Fiber 3.9g 0.9g Yam
Copper 0.152mg 0.028mg Yam
Zinc 0.2mg 0.2mg
Phosphorus 49mg 28mg Yam
Sodium 8mg 25mg Yam
Vitamin A 122IU 7492IU Red leaf lettuce
Vitamin A 6µg 375µg Red leaf lettuce
Vitamin E 0.34mg 0.15mg Yam
Manganese 0.371mg 0.203mg Yam
Selenium 0.7µg 1.5µg Red leaf lettuce
Vitamin B1 0.095mg 0.064mg Yam
Vitamin B2 0.028mg 0.077mg Red leaf lettuce
Vitamin B3 0.552mg 0.321mg Yam
Vitamin B5 0.311mg 0.144mg Yam
Vitamin B6 0.228mg 0.1mg Yam
Vitamin K 2.3µg 140.3µg Red leaf lettuce
Folate 16µg 36µg Red leaf lettuce
Choline 16.2mg 11.8mg Yam
Saturated Fat 0.029g 0.017g Red leaf lettuce
Monounsaturated Fat 0.005g 0.005g
Polyunsaturated fat 0.06g 0.072g Red leaf lettuce
Tryptophan 0.012mg 0.022mg Red leaf lettuce
Threonine 0.052mg 0.048mg Yam
Isoleucine 0.05mg 0.038mg Yam
Leucine 0.094mg 0.07mg Yam
Lysine 0.058mg 0.045mg Yam
Methionine 0.02mg 0.016mg Yam
Phenylalanine 0.069mg 0.067mg Yam
Valine 0.06mg 0.048mg Yam
Histidine 0.033mg 0.019mg Yam
Fructose 0.28g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Red leaf lettuce
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
15%
Yam
71%
Red leaf lettuce
Minerals Daily Need Coverage Score
23%
Yam
14%
Red leaf lettuce

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/nutrients
  2. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.