Celtuce vs. Yam — In-Depth Nutrition Comparison

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What are the differences between celtuce and yam?

Celtuce is higher in vitamin A, manganese, vitamin C, and folate, yet yam is higher in vitamin B6, copper, potassium, fiber, and carbs.
Celtuce's daily need coverage for vitamin A is 19% more.
Celtuce has 3 times more folate than yam. While celtuce has 46µg of folate, yam has only 16µg.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Celtuce

Yam

Contains more MagnesiumMagnesium	+55.6%
Contains more CalciumCalcium	+178.6%
Contains more ZincZinc	+35%
Contains more ManganeseManganese	+85.4%
Contains more SeleniumSelenium	+28.6%

Contains more PotassiumPotassium	+103%
Contains more CopperCopper	+280%
Contains more PhosphorusPhosphorus	+25.6%
Contains less SodiumSodium	-27.3%

~equal in Iron ~0.52mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Celtuce

Yam

Contains more Vitamin CVitamin C	+61.2%
Contains more Vitamin AVitamin A	+2816.7%
Contains more Vitamin B2Vitamin B2	+150%
Contains more FolateFolate	+187.5%

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+72.7%
Contains more Vitamin B5Vitamin B5	+69.9%
Contains more Vitamin B6Vitamin B6	+356%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~0.552mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin A	175µg	6µg	19%
Manganese	0.688mg	0.371mg	14%
Vitamin B6	0.05mg	0.228mg	14%
Copper	0.04mg	0.152mg	12%
Potassium	330mg	670mg	10%
Fiber	1.7g	3.9g	9%
Vitamin C	19.5mg	12.1mg	8%
Carbs	3.65g	27.48g	8%
Folate	46µg	16µg	8%
Calories	18kcal	116kcal	5%
Calcium	39mg	14mg	3%
Vitamin B1	0.055mg	0.095mg	3%
Vitamin B2	0.07mg	0.028mg	3%
Vitamin B5	0.183mg	0.311mg	3%
Choline		16.2mg	3%
Magnesium	28mg	18mg	2%
Vitamin E		0.34mg	2%
Vitamin K		2.3µg	2%
Protein	0.85g	1.49g	1%
Zinc	0.27mg	0.2mg	1%
Phosphorus	39mg	49mg	1%
Protein per 100 calories	4.7g	1.3g	N/A
Calories per 10 g protein	212kcal	779kcal	N/A
Weight per 100 calories	556g	86g	N/A
Fats	0.3g	0.14g	0%
Net carbs	1.95g	23.58g	N/A
Iron	0.55mg	0.52mg	0%
Sugar		0.49g	N/A
Sodium	11mg	8mg	0%
Selenium	0.9µg	0.7µg	0%
Vitamin B3	0.55mg	0.552mg	0%
Saturated fat		0.029g	0%
Monounsaturated fat		0.005g	0%
Polyunsaturated fat		0.06g	0%
Tryptophan	0.006mg	0.012mg	0%
Threonine	0.039mg	0.052mg	0%
Isoleucine	0.055mg	0.05mg	0%
Leucine	0.052mg	0.094mg	0%
Lysine	0.055mg	0.058mg	0%
Methionine	0.01mg	0.02mg	0%
Phenylalanine	0.036mg	0.069mg	0%
Valine	0.046mg	0.06mg	0%
Histidine	0.015mg	0.033mg	0%