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  6. Pollock vs. Yam

Pollock vs. Yam — In-Depth Nutrition Comparison

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How are pollock and yam different?

  • Pollock is richer in vitamin B12, selenium, phosphorus, vitamin B3, and vitamin B2, while yam is higher in vitamin C, manganese, and fiber.
  • Pollock covers your daily need for vitamin B12, 153% more than yam.
  • Yam has a higher glycemic index (51) than pollock (0).

Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Yam, raw types were used in this article.

Infographic

Pollock vs Yam 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 22% 38% 21% 20% 16% 114% 55% 2.3% 241%
Yam
Yam
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more MagnesiumMagnesium +285.7%
Contains more CalciumCalcium +323.5%
Contains more ZincZinc +137.5%
Contains more PhosphorusPhosphorus +385.5%
Contains more SeleniumSelenium +6200%
Contains more PotassiumPotassium +89.8%
Contains more CopperCopper +196.7%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +2105.6%
~equal in Iron ~0.54mg

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.
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 0% 5.7% 5.6% 20% 14% 51% 74% 26% 76% 458% 0.25% 2.3% 50%
Yam
Yam
5
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin AVitamin A +142.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +596.9%
Contains more Vitamin B3Vitamin B3 +615.4%
Contains more Vitamin B5Vitamin B5 +37.6%
Contains more Vitamin B6Vitamin B6 +12.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +455.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B1Vitamin B1 +107.4%
Contains more Vitamin KVitamin K +2200%
Contains more FolateFolate +666.7%

All nutrients comparison - raw data values

Nutrient Pollock Yam DV% diff.
Vitamin B12 3.66µg 0µg 153%
Selenium 44.1µg 0.7µg 79%
Protein 23.48g 1.53g 44%
Phosphorus 267mg 55mg 30%
Cholesterol 86mg 0mg 29%
Vitamin B3 3.949mg 0.552mg 21%
Vitamin C 0mg 17.1mg 19%
Sodium 419mg 9mg 18%
Fiber 0g 4.1g 16%
Manganese 0.018mg 0.397mg 16%
Vitamin B2 0.223mg 0.032mg 15%
Magnesium 81mg 21mg 14%
Choline 91.6mg 16.5mg 14%
Copper 0.06mg 0.178mg 13%
Potassium 430mg 816mg 11%
Carbs 0g 27.88g 9%
Vitamin D 1.3µg 0µg 7%
Calcium 72mg 17mg 6%
Vitamin D 51IU 0IU 6%
Folate 3µg 23µg 5%
Vitamin B1 0.054mg 0.112mg 5%
Zinc 0.57mg 0.24mg 3%
Polyunsaturated fat 0.583g 0.076g 3%
Vitamin B6 0.329mg 0.293mg 3%
Vitamin K 0.1µg 2.3µg 2%
Fats 1.18g 0.17g 2%
Vitamin B5 0.432mg 0.314mg 2%
Saturated fat 0.159g 0.037g 1%
Vitamin A 17µg 7µg 1%
Calories 111kcal 118kcal 0%
Net carbs 0g 23.78g N/A
Iron 0.56mg 0.54mg 0%
Sugar 0g 0.5g N/A
Vitamin E 0.28mg 0.35mg 0%
Monounsaturated fat 0.134g 0.006g 0%
Tryptophan 0.263mg 0.012mg 0%
Threonine 1.029mg 0.054mg 0%
Isoleucine 1.082mg 0.052mg 0%
Leucine 1.908mg 0.096mg 0%
Lysine 2.157mg 0.059mg 0%
Methionine 0.696mg 0.021mg 0%
Phenylalanine 0.917mg 0.071mg 0%
Valine 1.21mg 0.062mg 0%
Histidine 0.691mg 0.034mg 0%
Omega-3 - EPA 0.086g 0g N/A
Omega-3 - DHA 0.423g 0g N/A
Omega-3 - DPA 0.027g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +1434.6%
Contains more FatsFats +594.1%
Contains more OtherOther +106.1%
Contains more CarbsCarbs +∞%
~equal in Water ~69.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 15% 67%
Saturated fat: Sat. Fat 0.159 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.583 g
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +2133.3%
Contains more Poly. FatPolyunsaturated fat +667.1%
Contains less Sat. FatSaturated fat -76.7%

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. Pollock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.