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Sea bass vs. Yam — In-Depth Nutrition Comparison

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How are sea bass and yam different?

  • Sea bass is higher in vitamin B12, selenium, phosphorus, and vitamin B3; however, yam is richer in vitamin C, manganese, fiber, copper, and potassium.
  • Daily need coverage for vitamin B12 for sea bass is 184% higher.
  • Sea bass has a lower glycemic index (0) than yam (51).

Fish, bass, striped, cooked, dry heat and Yam, raw are the varieties used in this article.

Infographic

Sea bass 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 36% 5.7% 29% 41% 13% 14% 109% 11% 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 +142.9%
Contains more CalciumCalcium +11.8%
Contains more IronIron +100%
Contains more ZincZinc +112.5%
Contains more PhosphorusPhosphorus +361.8%
Contains more SeleniumSelenium +6585.7%
Contains more PotassiumPotassium +148.8%
Contains more CopperCopper +345%
Contains less SodiumSodium -89.8%
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 0% 10% 0% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5% 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 +342.9%
Contains more Vitamin B2Vitamin B2 +15.6%
Contains more Vitamin B3Vitamin B3 +363.4%
Contains more Vitamin B5Vitamin B5 +175.5%
Contains more Vitamin B6Vitamin B6 +18.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +130%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.112mg

All nutrients comparison - raw data values

Nutrient Sea bass Yam DV% diff.
Vitamin B12 4.41µg 0µg 184%
Selenium 46.8µg 0.7µg 84%
Protein 22.73g 1.53g 42%
Cholesterol 103mg 0mg 34%
Phosphorus 254mg 55mg 28%
Vitamin C 0mg 17.1mg 19%
Fiber 0g 4.1g 16%
Manganese 0.019mg 0.397mg 16%
Copper 0.04mg 0.178mg 15%
Potassium 328mg 816mg 14%
Vitamin B3 2.558mg 0.552mg 13%
Vitamin B5 0.865mg 0.314mg 11%
Carbs 0g 27.88g 9%
Iron 1.08mg 0.54mg 7%
Magnesium 51mg 21mg 7%
Polyunsaturated fat 1.005g 0.076g 6%
Vitamin B6 0.346mg 0.293mg 4%
Fats 2.99g 0.17g 4%
Folate 10µg 23µg 3%
Choline 16.5mg 3%
Vitamin A 31µg 7µg 3%
Saturated fat 0.65g 0.037g 3%
Sodium 88mg 9mg 3%
Vitamin K 2.3µg 2%
Monounsaturated fat 0.846g 0.006g 2%
Vitamin E 0.35mg 2%
Zinc 0.51mg 0.24mg 2%
Calories 124kcal 118kcal 0%
Net carbs 0g 23.78g N/A
Calcium 19mg 17mg 0%
Sugar 0.5g N/A
Vitamin B1 0.115mg 0.112mg 0%
Vitamin B2 0.037mg 0.032mg 0%
Tryptophan 0.255mg 0.012mg 0%
Threonine 0.997mg 0.054mg 0%
Isoleucine 1.047mg 0.052mg 0%
Leucine 1.848mg 0.096mg 0%
Lysine 2.088mg 0.059mg 0%
Methionine 0.673mg 0.021mg 0%
Phenylalanine 0.887mg 0.071mg 0%
Valine 1.171mg 0.062mg 0%
Histidine 0.669mg 0.034mg 0%
Omega-3 - EPA 0.217g 0g N/A
Omega-3 - DHA 0.75g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 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 +1385.6%
Contains more FatsFats +1658.8%
Contains more OtherOther +12.2%
Contains more CarbsCarbs +∞%
~equal in Water ~69.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 34% 40%
Saturated fat: Sat. Fat 0.65 g
Monounsaturated fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 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 +14000%
Contains more Poly. FatPolyunsaturated fat +1222.4%
Contains less Sat. FatSaturated fat -94.3%

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. Sea bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.