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  6. Lobster Raw vs. Yam

Lobster Raw vs. Yam — In-Depth Nutrition Comparison

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How are lobster Raw and yam different?

  • Lobster Raw is richer in copper, selenium, vitamin B12, zinc, and vitamin B5, while yam is higher in vitamin C, potassium, and fiber.
  • Lobster Raw covers your daily need for copper, 130% more than yam.
  • Yam is lower in cholesterol.
  • Yam has a higher glycemic index (51) than lobster Raw (0).

Crustaceans, lobster, northern, raw and Yam, raw types were used in this article.

Infographic

Lobster 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 27% 25% 18% 9.8% 450% 96% 69% 55% 7.3% 347%
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 +81%
Contains more CalciumCalcium +394.1%
Contains more CopperCopper +657.9%
Contains more ZincZinc +1370.8%
Contains more PhosphorusPhosphorus +192.7%
Contains more SeleniumSelenium +8985.7%
Contains more PotassiumPotassium +308%
Contains more IronIron +107.7%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +608.9%

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% 0.33% 17% 0% 5% 3.2% 30% 87% 24% 156% 0% 7.5% 38%
Yam
Yam
7
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 EVitamin E +148.6%
Contains more Vitamin B3Vitamin B3 +188.2%
Contains more Vitamin B5Vitamin B5 +361.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +326.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin B1Vitamin B1 +460%
Contains more Vitamin B2Vitamin B2 +128.6%
Contains more Vitamin B6Vitamin B6 +181.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +130%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Lobster Raw Yam DV% diff.
Copper 1.349mg 0.178mg 130%
Selenium 63.6µg 0.7µg 114%
Vitamin B12 1.25µg 0µg 52%
Cholesterol 127mg 0mg 42%
Zinc 3.53mg 0.24mg 30%
Protein 16.52g 1.53g 30%
Vitamin B5 1.449mg 0.314mg 23%
Vitamin C 0mg 17.1mg 19%
Potassium 200mg 816mg 18%
Sodium 423mg 9mg 18%
Fiber 0g 4.1g 16%
Vitamin B6 0.104mg 0.293mg 15%
Manganese 0.056mg 0.397mg 15%
Phosphorus 161mg 55mg 15%
Choline 70.3mg 16.5mg 10%
Carbs 0g 27.88g 9%
Vitamin B1 0.02mg 0.112mg 8%
Calcium 84mg 17mg 7%
Vitamin B3 1.591mg 0.552mg 6%
Magnesium 38mg 21mg 4%
Iron 0.26mg 0.54mg 4%
Vitamin E 0.87mg 0.35mg 3%
Folate 10µg 23µg 3%
Vitamin K 0µg 2.3µg 2%
Calories 77kcal 118kcal 2%
Vitamin B2 0.014mg 0.032mg 1%
Vitamin A 1µg 7µg 1%
Fats 0.75g 0.17g 1%
Saturated fat 0.181g 0.037g 1%
Monounsaturated fat 0.22g 0.006g 1%
Polyunsaturated fat 0.296g 0.076g 1%
Net carbs 0g 23.78g N/A
Vitamin D 1IU 0IU 0%
Sugar 0g 0.5g N/A
Trans fat 0.011g 0g N/A
Tryptophan 0.215mg 0.012mg 0%
Threonine 0.654mg 0.054mg 0%
Isoleucine 0.723mg 0.052mg 0%
Leucine 1.197mg 0.096mg 0%
Lysine 1.24mg 0.059mg 0%
Methionine 0.413mg 0.021mg 0%
Phenylalanine 0.68mg 0.071mg 0%
Valine 0.741mg 0.062mg 0%
Histidine 0.413mg 0.034mg 0%
Omega-3 - EPA 0.102g 0g N/A
Omega-3 - DHA 0.068g 0g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 81% 2%
Protein: 16.52 g
Fats: 0.75 g
Carbs: 0 g
Water: 80.95 g
Other: 1.78 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 +979.7%
Contains more FatsFats +341.2%
Contains more WaterWater +16.3%
Contains more OtherOther +117.1%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 32% 42%
Saturated fat: Sat. Fat 0.181 g
Monounsaturated fat: Mono. Fat 0.22 g
Polyunsaturated fat: Poly. Fat 0.296 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 +3566.7%
Contains more Poly. FatPolyunsaturated fat +289.5%
Contains less Sat. FatSaturated fat -79.6%

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. Lobster Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174208/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.