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Chinook salmon vs. Yam — In-Depth Nutrition Comparison

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Differences between chinook salmon and yam

  • Chinook salmon is higher in vitamin B12, selenium, vitamin B3, phosphorus, and magnesium; however, yam is richer in manganese, fiber, and vitamin C.
  • Chinook salmon's daily need coverage for vitamin B12 is 120% higher.
  • Chinook salmon has a lower glycemic index (0) than yam (51).

The food types used in this comparison are Fish, salmon, chinook, cooked, dry heat and Yam, raw.

Infographic

Chinook salmon vs Yam infographic
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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 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
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 +481%
Contains more CalciumCalcium +64.7%
Contains more IronIron +68.5%
Contains more ZincZinc +133.3%
Contains more PhosphorusPhosphorus +574.5%
Contains more SeleniumSelenium +6585.7%
Contains more PotassiumPotassium +61.6%
Contains more CopperCopper +235.8%
Contains less SodiumSodium -85%
Contains more ManganeseManganese +1989.5%

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 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
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 +2028.6%
Contains more Vitamin B2Vitamin B2 +381.3%
Contains more Vitamin B3Vitamin B3 +1719.7%
Contains more Vitamin B5Vitamin B5 +175.5%
Contains more Vitamin B6Vitamin B6 +57.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +52.2%
Contains more Vitamin CVitamin C +317.1%
Contains more Vitamin B1Vitamin B1 +154.5%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Yam
Yam
3
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 +1581%
Contains more FatsFats +7770.6%
Contains more CarbsCarbs +∞%
~equal in Water ~69.6g
~equal in Other ~0.82g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 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 +95600%
Contains more Poly. FatPolyunsaturated fat +3402.6%
Contains less Sat. FatSaturated fat -98.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chinook salmon Yam DV% diff.
Vitamin B12 2.87µg 0µg 120%
Selenium 46.8µg 0.7µg 84%
Vitamin B3 10.045mg 0.552mg 59%
Protein 25.72g 1.53g 48%
Phosphorus 371mg 55mg 45%
Cholesterol 85mg 0mg 28%
Magnesium 122mg 21mg 24%
Fats 13.38g 0.17g 20%
Polyunsaturated fat 2.662g 0.076g 17%
Fiber 0g 4.1g 16%
Manganese 0.019mg 0.397mg 16%
Vitamin A 149µg 7µg 16%
Saturated fat 3.214g 0.037g 14%
Copper 0.053mg 0.178mg 14%
Monounsaturated fat 5.742g 0.006g 14%
Vitamin C 4.1mg 17.1mg 14%
Vitamin B6 0.462mg 0.293mg 13%
Vitamin B5 0.865mg 0.314mg 11%
Potassium 505mg 816mg 9%
Carbs 0g 27.88g 9%
Vitamin B2 0.154mg 0.032mg 9%
Calories 231kcal 118kcal 6%
Vitamin B1 0.044mg 0.112mg 6%
Iron 0.91mg 0.54mg 5%
Zinc 0.56mg 0.24mg 3%
Folate 35µg 23µg 3%
Choline 16.5mg 3%
Vitamin E 0.35mg 2%
Sodium 60mg 9mg 2%
Vitamin K 2.3µg 2%
Calcium 28mg 17mg 1%
Net carbs 0g 23.78g N/A
Sugar 0.5g N/A
Tryptophan 0.288mg 0.012mg 0%
Threonine 1.127mg 0.054mg 0%
Isoleucine 1.185mg 0.052mg 0%
Leucine 2.09mg 0.096mg 0%
Lysine 2.362mg 0.059mg 0%
Methionine 0.761mg 0.021mg 0%
Phenylalanine 1.004mg 0.071mg 0%
Valine 1.325mg 0.062mg 0%
Histidine 0.757mg 0.034mg 0%
Omega-3 - EPA 1.01g 0g N/A
Omega-3 - DHA 0.727g 0g N/A
Omega-3 - DPA 0.296g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinook salmon Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
65%
Chinook salmon
18%
Yam
Minerals Daily Need Coverage Score
63%
Chinook salmon
26%
Yam

Comparison summary

Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 51mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 3.177g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $14.8)
Which food is lower in Sugar?
Chinook salmon
Chinook salmon is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Chinook salmon
Chinook salmon is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Chinook salmon
Chinook salmon is relatively richer in minerals
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. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.