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  6. Rainbow trout vs. Yam

Rainbow trout vs. Yam — In-Depth Nutrition Comparison

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Differences between rainbow trout and yam

  • Rainbow trout is higher in vitamin B12, vitamin D, selenium, vitamin B3, vitamin B5, and phosphorus; however, yam is richer in manganese, fiber, and vitamin C.
  • Rainbow trout's daily need coverage for vitamin B12 is 179% higher.
  • Yam has less cholesterol.
  • Rainbow trout has a lower glycemic index (0) than yam (51).

The food types used in this comparison are Fish, trout, rainbow, farmed, raw and Yam, raw.

Infographic

Rainbow trout 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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Yam
Yam
5
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 +19%
Contains more CalciumCalcium +47.1%
Contains more ZincZinc +87.5%
Contains more PhosphorusPhosphorus +310.9%
Contains more SeleniumSelenium +3271.4%
Contains more PotassiumPotassium +116.4%
Contains more IronIron +74.2%
Contains more CopperCopper +287%
Contains less SodiumSodium -82.4%
Contains more ManganeseManganese +3509.1%

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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Yam
Yam
3
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 +1100%
Contains more Vitamin EVitamin E +568.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +181.3%
Contains more Vitamin B3Vitamin B3 +908.5%
Contains more Vitamin B5Vitamin B5 +430.9%
Contains more Vitamin B6Vitamin B6 +16%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +293.9%
Contains more Vitamin CVitamin C +489.7%
Contains more Vitamin KVitamin K +2200%
Contains more FolateFolate +109.1%
~equal in Vitamin B1 ~0.112mg

All nutrients comparison - raw data values

Nutrient Rainbow trout Yam DV% diff.
Vitamin B12 4.3µg 0µg 179%
Vitamin D 15.9µg 0µg 80%
Vitamin D 635IU 0IU 79%
Selenium 23.6µg 0.7µg 42%
Protein 19.94g 1.53g 37%
Vitamin B3 5.567mg 0.552mg 31%
Vitamin B5 1.667mg 0.314mg 27%
Phosphorus 226mg 55mg 24%
Cholesterol 59mg 0mg 20%
Manganese 0.011mg 0.397mg 17%
Fiber 0g 4.1g 16%
Vitamin C 2.9mg 17.1mg 16%
Copper 0.046mg 0.178mg 15%
Vitamin E 2.34mg 0.35mg 13%
Potassium 377mg 816mg 13%
Polyunsaturated fat 1.507g 0.076g 10%
Choline 65mg 16.5mg 9%
Vitamin A 84µg 7µg 9%
Carbs 0g 27.88g 9%
Fats 6.18g 0.17g 9%
Saturated fat 1.383g 0.037g 6%
Monounsaturated fat 1.979g 0.006g 5%
Vitamin B2 0.09mg 0.032mg 4%
Vitamin B6 0.34mg 0.293mg 4%
Iron 0.31mg 0.54mg 3%
Folate 11µg 23µg 3%
Vitamin K 0.1µg 2.3µg 2%
Zinc 0.45mg 0.24mg 2%
Sodium 51mg 9mg 2%
Calories 141kcal 118kcal 1%
Vitamin B1 0.12mg 0.112mg 1%
Calcium 25mg 17mg 1%
Magnesium 25mg 21mg 1%
Net carbs 0g 23.78g N/A
Sugar 0g 0.5g N/A
Trans fat 0.047g 0g N/A
Tryptophan 0.234mg 0.012mg 0%
Threonine 0.915mg 0.054mg 0%
Isoleucine 0.962mg 0.052mg 0%
Leucine 1.696mg 0.096mg 0%
Lysine 1.916mg 0.059mg 0%
Methionine 0.618mg 0.021mg 0%
Phenylalanine 0.815mg 0.071mg 0%
Valine 1.075mg 0.062mg 0%
Histidine 0.614mg 0.034mg 0%
Omega-3 - EPA 0.217g 0g N/A
Omega-3 - DHA 0.516g 0g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.091g 0g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.04g N/A
Omega-6 - Linoleic acid 0.466g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 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 +1203.3%
Contains more FatsFats +3535.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +925%
~equal in Water ~69.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 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 +32883.3%
Contains more Poly. FatPolyunsaturated fat +1882.9%
Contains less Sat. FatSaturated fat -97.3%

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.