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  6. Halibut raw vs. Yam

Halibut raw vs. Yam — In-Depth Nutrition Comparison

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How are halibut raw and yam different?

  • Halibut raw is higher in vitamin D, selenium, vitamin B12, and phosphorus; however, yam is richer in vitamin C, manganese, copper, fiber, and potassium.
  • Daily need coverage for vitamin D for halibut raw is 183% higher.
  • Yam has less cholesterol.
  • Halibut raw has a lower glycemic index (0) than yam (51).

Fish, halibut, Greenland, raw and Yam, raw are the varieties used in this article.

Infographic

Halibut 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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
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 +23.8%
Contains more IronIron +22.2%
Contains more ZincZinc +66.7%
Contains more PhosphorusPhosphorus +198.2%
Contains more SeleniumSelenium +5114.3%
Contains more CalciumCalcium +466.7%
Contains more PotassiumPotassium +204.5%
Contains more CopperCopper +493.3%
Contains less SodiumSodium -88.8%
Contains more ManganeseManganese +3208.3%

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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
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 +100%
Contains more Vitamin EVitamin E +108.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +171.7%
Contains more Vitamin B6Vitamin B6 +43.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +274.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +86.7%
Contains more Vitamin B5Vitamin B5 +25.6%
Contains more Vitamin KVitamin K +2200%
Contains more FolateFolate +2200%

All nutrients comparison - raw data values

Nutrient Halibut raw Yam DV% diff.
Vitamin D 1097IU 0IU 137%
Vitamin D 27.4µg 0µg 137%
Selenium 36.5µg 0.7µg 65%
Vitamin B12 1µg 0µg 42%
Protein 14.37g 1.53g 26%
Fats 13.84g 0.17g 21%
Monounsaturated fat 8.378g 0.006g 21%
Vitamin C 0mg 17.1mg 19%
Manganese 0.012mg 0.397mg 17%
Copper 0.03mg 0.178mg 16%
Phosphorus 164mg 55mg 16%
Potassium 268mg 816mg 16%
Fiber 0g 4.1g 16%
Cholesterol 46mg 0mg 15%
Saturated fat 2.419g 0.037g 11%
Vitamin B6 0.42mg 0.293mg 10%
Carbs 0g 27.88g 9%
Polyunsaturated fat 1.367g 0.076g 9%
Choline 61.8mg 16.5mg 8%
Folate 1µg 23µg 6%
Vitamin B3 1.5mg 0.552mg 6%
Vitamin B2 0.08mg 0.032mg 4%
Vitamin B1 0.06mg 0.112mg 4%
Calories 186kcal 118kcal 3%
Vitamin E 0.73mg 0.35mg 3%
Sodium 80mg 9mg 3%
Vitamin K 0.1µg 2.3µg 2%
Iron 0.66mg 0.54mg 2%
Vitamin A 14µg 7µg 1%
Vitamin B5 0.25mg 0.314mg 1%
Zinc 0.4mg 0.24mg 1%
Calcium 3mg 17mg 1%
Magnesium 26mg 21mg 1%
Net carbs 0g 23.78g N/A
Sugar 0g 0.5g N/A
Tryptophan 0.161mg 0.012mg 0%
Threonine 0.63mg 0.054mg 0%
Isoleucine 0.662mg 0.052mg 0%
Leucine 1.168mg 0.096mg 0%
Lysine 1.32mg 0.059mg 0%
Methionine 0.425mg 0.021mg 0%
Phenylalanine 0.561mg 0.071mg 0%
Valine 0.74mg 0.062mg 0%
Histidine 0.423mg 0.034mg 0%
Omega-3 - EPA 0.526g 0g N/A
Omega-3 - DHA 0.393g 0g N/A
Omega-3 - DPA 0.089g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 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 +839.2%
Contains more FatsFats +8041.2%
Contains more OtherOther +85.4%
Contains more CarbsCarbs +∞%
~equal in Water ~69.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 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 +139533.3%
Contains more Poly. FatPolyunsaturated fat +1698.7%
Contains less Sat. FatSaturated fat -98.5%

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.