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  6. Haddock vs. Yam

Haddock vs. Yam — In-Depth Nutrition Comparison

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A recap on differences between haddock and yam

  • Haddock has more vitamin B12, selenium, phosphorus, and vitamin B3; however, yam is higher in vitamin C, copper, manganese, fiber, and potassium.
  • Haddock covers your daily vitamin B12 needs 89% more than yam.
  • The glycemic index of yam is higher.

Food varieties used in this article are Fish, haddock, cooked, dry heat and Yam, raw.

Infographic

Haddock 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 19% 4.2% 31% 7.9% 8.7% 11% 119% 34% 1.7% 173%
Yam
Yam
6
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 +23.8%
Contains more ZincZinc +66.7%
Contains more PhosphorusPhosphorus +405.5%
Contains more SeleniumSelenium +4428.6%
Contains more CalciumCalcium +21.4%
Contains more PotassiumPotassium +132.5%
Contains more IronIron +157.1%
Contains more CopperCopper +584.6%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +2953.8%

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% 7% 11% 9% 5.8% 16% 77% 30% 75% 266% 0.25% 9.8% 43%
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 +200%
Contains more Vitamin EVitamin E +57.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +115.6%
Contains more Vitamin B3Vitamin B3 +646.2%
Contains more Vitamin B5Vitamin B5 +57.3%
Contains more Vitamin B6Vitamin B6 +11.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +382.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +387%
Contains more Vitamin KVitamin K +2200%
Contains more FolateFolate +76.9%

All nutrients comparison - raw data values

Nutrient Haddock Yam DV% diff.
Vitamin B12 2.13µg 0µg 89%
Selenium 31.7µg 0.7µg 56%
Protein 19.99g 1.53g 37%
Phosphorus 278mg 55mg 32%
Vitamin B3 4.119mg 0.552mg 22%
Cholesterol 66mg 0mg 22%
Vitamin C 0mg 17.1mg 19%
Manganese 0.013mg 0.397mg 17%
Copper 0.026mg 0.178mg 17%
Fiber 0g 4.1g 16%
Potassium 351mg 816mg 14%
Choline 79.6mg 16.5mg 11%
Sodium 261mg 9mg 11%
Carbs 0g 27.88g 9%
Vitamin B1 0.023mg 0.112mg 7%
Iron 0.21mg 0.54mg 4%
Vitamin B5 0.494mg 0.314mg 4%
Folate 13µg 23µg 3%
Vitamin B6 0.327mg 0.293mg 3%
Vitamin D 23IU 0IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B2 0.069mg 0.032mg 3%
Vitamin K 0.1µg 2.3µg 2%
Vitamin A 21µg 7µg 2%
Polyunsaturated fat 0.204g 0.076g 1%
Calories 90kcal 118kcal 1%
Vitamin E 0.55mg 0.35mg 1%
Zinc 0.4mg 0.24mg 1%
Magnesium 26mg 21mg 1%
Fats 0.55g 0.17g 1%
Net carbs 0g 23.78g N/A
Calcium 14mg 17mg 0%
Sugar 0g 0.5g N/A
Trans fat 0.005g 0g N/A
Saturated fat 0.111g 0.037g 0%
Monounsaturated fat 0.074g 0.006g 0%
Tryptophan 0.26mg 0.012mg 0%
Threonine 1.015mg 0.054mg 0%
Isoleucine 1.067mg 0.052mg 0%
Leucine 1.882mg 0.096mg 0%
Lysine 2.126mg 0.059mg 0%
Methionine 0.686mg 0.021mg 0%
Phenylalanine 0.904mg 0.071mg 0%
Valine 1.193mg 0.062mg 0%
Histidine 0.682mg 0.034mg 0%
Omega-3 - EPA 0.051g 0g N/A
Omega-3 - DHA 0.109g 0g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 80%
Protein: 19.99 g
Fats: 0.55 g
Carbs: 0 g
Water: 79.65 g
Other: 0 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 +1206.5%
Contains more FatsFats +223.5%
Contains more WaterWater +14.4%
Contains more CarbsCarbs +∞%
~equal in Other ~0.82g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 19% 52%
Saturated fat: Sat. Fat 0.111 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.204 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 +1133.3%
Contains more Poly. FatPolyunsaturated fat +168.4%
Contains less Sat. FatSaturated fat -66.7%

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. Haddock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174198/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.