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  6. Salmon raw vs. Yam

Salmon raw vs. Yam — In-Depth Nutrition Comparison

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What are the differences between salmon raw and yam?

  • Salmon raw is higher in vitamin B12, selenium, vitamin B3, vitamin B6, vitamin B5, vitamin B2, and phosphorus, yet yam is higher in vitamin C and manganese.
  • Salmon raw's daily need coverage for vitamin B12 is 133% more.
  • The glycemic index of salmon raw is lower.

We used Fish, salmon, Atlantic, wild, raw and Yam, raw types in this article.

Infographic

Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
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 +38.1%
Contains more IronIron +48.1%
Contains more CopperCopper +40.4%
Contains more ZincZinc +166.7%
Contains more PhosphorusPhosphorus +263.6%
Contains more SeleniumSelenium +5114.3%
Contains more CalciumCalcium +41.7%
Contains more PotassiumPotassium +66.5%
Contains less SodiumSodium -79.5%
Contains more ManganeseManganese +2381.3%

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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Yam
Yam
4
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 +71.4%
Contains more Vitamin B1Vitamin B1 +101.8%
Contains more Vitamin B2Vitamin B2 +1087.5%
Contains more Vitamin B3Vitamin B3 +1323.9%
Contains more Vitamin B5Vitamin B5 +429.9%
Contains more Vitamin B6Vitamin B6 +179.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Folate ~23µg

All nutrients comparison - raw data values

Nutrient Salmon raw Yam DV% diff.
Vitamin B12 3.18µg 0µg 133%
Selenium 36.5µg 0.7µg 65%
Vitamin B3 7.86mg 0.552mg 46%
Vitamin B6 0.818mg 0.293mg 40%
Protein 19.84g 1.53g 37%
Vitamin B5 1.664mg 0.314mg 27%
Vitamin B2 0.38mg 0.032mg 27%
Phosphorus 200mg 55mg 21%
Vitamin C 0mg 17.1mg 19%
Cholesterol 55mg 0mg 18%
Manganese 0.016mg 0.397mg 17%
Fiber 0g 4.1g 16%
Polyunsaturated fat 2.539g 0.076g 16%
Vitamin B1 0.226mg 0.112mg 10%
Potassium 490mg 816mg 10%
Fats 6.34g 0.17g 9%
Carbs 0g 27.88g 9%
Copper 0.25mg 0.178mg 8%
Monounsaturated fat 2.103g 0.006g 5%
Saturated fat 0.981g 0.037g 4%
Zinc 0.64mg 0.24mg 4%
Choline 16.5mg 3%
Iron 0.8mg 0.54mg 3%
Vitamin E 0.35mg 2%
Sodium 44mg 9mg 2%
Vitamin K 2.3µg 2%
Magnesium 29mg 21mg 2%
Calories 142kcal 118kcal 1%
Folate 25µg 23µg 1%
Vitamin A 12µg 7µg 1%
Calcium 12mg 17mg 1%
Net carbs 0g 23.78g N/A
Sugar 0.5g N/A
Tryptophan 0.222mg 0.012mg 0%
Threonine 0.87mg 0.054mg 0%
Isoleucine 0.914mg 0.052mg 0%
Leucine 1.613mg 0.096mg 0%
Lysine 1.822mg 0.059mg 0%
Methionine 0.587mg 0.021mg 0%
Phenylalanine 0.775mg 0.071mg 0%
Valine 1.022mg 0.062mg 0%
Histidine 0.584mg 0.034mg 0%
Omega-3 - EPA 0.321g 0g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - DPA 0.287g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Yam
Yam
2
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 +1196.7%
Contains more FatsFats +3629.4%
Contains more OtherOther +548.8%
Contains more CarbsCarbs +∞%
~equal in Water ~69.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 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 +34950%
Contains more Poly. FatPolyunsaturated fat +3240.8%
Contains less Sat. FatSaturated fat -96.2%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.