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  6. Red leaf lettuce vs. Yam

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

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How are red leaf lettuce and yam different?

  • Red leaf lettuce is higher in vitamin K, vitamin A, and iron; however, yam is richer in potassium, copper, fiber, vitamin B6, vitamin C, carbs, and manganese.
  • Daily need coverage for vitamin K for red leaf lettuce is 115% higher.
  • Red leaf lettuce contains 63 times more vitamin A than yam. While red leaf lettuce contains 375µg of vitamin A, yam contains only 6µg.

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

Infographic

Red leaf lettuce vs Yam infographic
Infographic link

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.
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%
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%
Contains more CalciumCalcium +135.7%
Contains more IronIron +130.8%
Contains more SeleniumSelenium +114.3%
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%
~equal in Zinc ~0.2mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 12% 0% 125% 3% 16% 18% 6% 8.6% 23% 0% 351% 27%
Yam
Yam
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 40% 0% 2% 6.8% 24% 6.5% 10% 19% 53% 0% 5.8% 12%
Contains more Vitamin AVitamin A +6150%
Contains more Vitamin B2Vitamin B2 +175%
Contains more Vitamin KVitamin K +6000%
Contains more FolateFolate +125%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Yam DV% diff.
Vitamin K 140.3µg 2.3µg 115%
Vitamin A 375µg 6µg 41%
Potassium 187mg 670mg 14%
Copper 0.028mg 0.152mg 14%
Fiber 0.9g 3.9g 12%
Vitamin B6 0.1mg 0.228mg 10%
Vitamin C 3.7mg 12.1mg 9%
Iron 1.2mg 0.52mg 9%
Carbs 2.26g 27.48g 8%
Manganese 0.203mg 0.371mg 7%
Calories 16kcal 116kcal 5%
Folate 36µg 16µg 5%
Vitamin B2 0.077mg 0.028mg 4%
Phosphorus 28mg 49mg 3%
Vitamin B1 0.064mg 0.095mg 3%
Vitamin B5 0.144mg 0.311mg 3%
Calcium 33mg 14mg 2%
Magnesium 12mg 18mg 1%
Sodium 25mg 8mg 1%
Vitamin E 0.15mg 0.34mg 1%
Selenium 1.5µg 0.7µg 1%
Vitamin B3 0.321mg 0.552mg 1%
Choline 11.8mg 16.2mg 1%
Protein 1.33g 1.49g 0%
Protein per 100 calories 8.3g 1.3g N/A
Calories per 10 g protein 120kcal 779kcal N/A
Weight per 100 calories 625g 86g N/A
Fats 0.22g 0.14g 0%
Net carbs 1.36g 23.58g N/A
Sugar 0.48g 0.49g N/A
Zinc 0.2mg 0.2mg 0%
Saturated fat 0.017g 0.029g 0%
Monounsaturated fat 0.005g 0.005g 0%
Polyunsaturated fat 0.072g 0.06g 0%
Tryptophan 0.022mg 0.012mg 0%
Threonine 0.048mg 0.052mg 0%
Isoleucine 0.038mg 0.05mg 0%
Leucine 0.07mg 0.094mg 0%
Lysine 0.045mg 0.058mg 0%
Methionine 0.016mg 0.02mg 0%
Phenylalanine 0.067mg 0.069mg 0%
Valine 0.048mg 0.06mg 0%
Histidine 0.019mg 0.033mg 0%
Fructose 0.28g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Yam
Yam
2
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more FatsFats +57.1%
Contains more WaterWater +36.4%
Contains more ProteinProtein +12%
Contains more CarbsCarbs +1115.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 5% 77%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.072 g
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
Contains less Sat. FatSaturated fat -41.4%
Contains more Poly. FatPolyunsaturated fat +20%
~equal in Monounsaturated fat ~0.005g

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