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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 of Copper 130% more than Yam.
  • Yam is lower in Cholesterol.

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.
Lobster Raw
Lobster Raw
6
:
4
Yam
Yam
Contains more Calcium +394.1%
Contains more Magnesium +81%
Contains more Phosphorus +192.7%
Contains more Zinc +1370.8%
Contains more Copper +657.9%
Contains more Selenium +8985.7%
Contains more Iron +107.7%
Contains more Potassium +308%
Contains less Sodium -97.9%
Contains more Manganese +608.9%
Lobster Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 10% 28% 69% 18% 56% 97% 450% 8% 347%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains more Calcium +394.1%
Contains more Magnesium +81%
Contains more Phosphorus +192.7%
Contains more Zinc +1370.8%
Contains more Copper +657.9%
Contains more Selenium +8985.7%
Contains more Iron +107.7%
Contains more Potassium +308%
Contains less Sodium -97.9%
Contains more Manganese +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.
Lobster Raw
Lobster Raw
4
:
7
Yam
Yam
Contains more Vitamin E +148.6%
Contains more Vitamin B3 +188.2%
Contains more Vitamin B5 +361.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +3350%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +460%
Contains more Vitamin B2 +128.6%
Contains more Vitamin B6 +181.7%
Contains more Folate +130%
Contains more Vitamin K +∞%
Lobster Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 18% 0% 0% 5% 4% 30% 87% 24% 8% 157% 0%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin E +148.6%
Contains more Vitamin B3 +188.2%
Contains more Vitamin B5 +361.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +3350%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +460%
Contains more Vitamin B2 +128.6%
Contains more Vitamin B6 +181.7%
Contains more Folate +130%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lobster Raw
Lobster Raw
4
:
1
Yam
Yam
Contains more Protein +979.7%
Contains more Fats +341.2%
Contains more Water +16.3%
Contains more Other +117.1%
Contains more Carbs +∞%
Lobster Raw
17% 81% 2%
Protein: 16.52 g
Fats: 0.75 g
Carbs: 0 g
Water: 80.95 g
Other: 1.78 g
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more Protein +979.7%
Contains more Fats +341.2%
Contains more Water +16.3%
Contains more Other +117.1%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lobster Raw
Lobster Raw
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +3566.7%
Contains more Polyunsaturated fat +289.5%
Contains less Saturated Fat -79.6%
Lobster Raw
26% 32% 42%
Saturated Fat: 0.181 g
Monounsaturated Fat: 0.22 g
Polyunsaturated fat: 0.296 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +3566.7%
Contains more Polyunsaturated fat +289.5%
Contains less Saturated Fat -79.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lobster Raw Yam
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lobster Raw Yam Opinion
Net carbs 0g 23.78g Yam
Protein 16.52g 1.53g Lobster Raw
Fats 0.75g 0.17g Lobster Raw
Carbs 0g 27.88g Yam
Calories 77kcal 118kcal Yam
Sugar 0g 0.5g Lobster Raw
Fiber 0g 4.1g Yam
Calcium 84mg 17mg Lobster Raw
Iron 0.26mg 0.54mg Yam
Magnesium 38mg 21mg Lobster Raw
Phosphorus 161mg 55mg Lobster Raw
Potassium 200mg 816mg Yam
Sodium 423mg 9mg Yam
Zinc 3.53mg 0.24mg Lobster Raw
Copper 1.349mg 0.178mg Lobster Raw
Manganese 0.056mg 0.397mg Yam
Selenium 63.6µg 0.7µg Lobster Raw
Vitamin A 4IU 138IU Yam
Vitamin A RAE 1µg 7µg Yam
Vitamin E 0.87mg 0.35mg Lobster Raw
Vitamin D 1IU 0IU Lobster Raw
Vitamin C 0mg 17.1mg Yam
Vitamin B1 0.02mg 0.112mg Yam
Vitamin B2 0.014mg 0.032mg Yam
Vitamin B3 1.591mg 0.552mg Lobster Raw
Vitamin B5 1.449mg 0.314mg Lobster Raw
Vitamin B6 0.104mg 0.293mg Yam
Folate 10µg 23µg Yam
Vitamin B12 1.25µg 0µg Lobster Raw
Vitamin K 0µg 2.3µg Yam
Tryptophan 0.215mg 0.012mg Lobster Raw
Threonine 0.654mg 0.054mg Lobster Raw
Isoleucine 0.723mg 0.052mg Lobster Raw
Leucine 1.197mg 0.096mg Lobster Raw
Lysine 1.24mg 0.059mg Lobster Raw
Methionine 0.413mg 0.021mg Lobster Raw
Phenylalanine 0.68mg 0.071mg Lobster Raw
Valine 0.741mg 0.062mg Lobster Raw
Histidine 0.413mg 0.034mg Lobster Raw
Cholesterol 127mg 0mg Yam
Trans Fat 0.011g 0g Yam
Saturated Fat 0.181g 0.037g Yam
Omega-3 - DHA 0.068g 0g Lobster Raw
Omega-3 - EPA 0.102g 0g Lobster Raw
Omega-3 - DPA 0.006g 0g Lobster Raw
Monounsaturated Fat 0.22g 0.006g Lobster Raw
Polyunsaturated fat 0.296g 0.076g Lobster Raw
Omega-6 - Eicosadienoic acid 0.006g Lobster Raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lobster Raw Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
28%
Lobster Raw
19%
Yam
Minerals Daily Need Coverage Score
110%
Lobster Raw
26%
Yam

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 414mg)
Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 127mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.144g)
Which food is lower in Sugar?
Lobster Raw
Lobster Raw is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Lobster Raw
Lobster Raw is lower in glycemic index (difference - 51)
Which food is cheaper?
Lobster Raw
Lobster Raw is cheaper (difference - $0.2)
Which food is richer in minerals?
Lobster Raw
Lobster Raw is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.