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  6. Fish sandwich vs. Yam

Fish sandwich vs. Yam — In-Depth Nutrition Comparison

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What are the main differences between fish sandwiches and yam?

  • Fish sandwiches are richer in selenium, vitamin B12, and iron, yet yam is richer in potassium, vitamin B6, vitamin C, fiber, and copper.
  • Fish sandwiches' daily need coverage for selenium is 31% higher.
  • Yam contains less cholesterol.

We used Fast foods, fish sandwich, with tartar sauce and Yam, raw types in this comparison.

Infographic

Fish sandwich 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% 11% 18% 56% 25% 13% 50% 79% 34% 98%
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 +19%
Contains more CalciumCalcium +117.6%
Contains more IronIron +177.8%
Contains more ZincZinc +104.2%
Contains more PhosphorusPhosphorus +110.9%
Contains more SeleniumSelenium +2471.4%
Contains more PotassiumPotassium +296.1%
Contains more CopperCopper +137.3%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +50.4%

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
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 EVitamin E +57.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +87.5%
Contains more Vitamin B2Vitamin B2 +337.5%
Contains more Vitamin B3Vitamin B3 +289.5%
Contains more Vitamin B5Vitamin B5 +17.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +491.3%
Contains more FolateFolate +100%
Contains more CholineCholine +75.2%
Contains more Vitamin CVitamin C +850%
Contains more Vitamin AVitamin A +16.7%
Contains more Vitamin B6Vitamin B6 +318.6%

All nutrients comparison - raw data values

Nutrient Fish sandwich Yam DV% diff.
Polyunsaturated fat 6.257g 0.076g 41%
Selenium 18µg 0.7µg 31%
Vitamin B12 0.68µg 0µg 28%
Sodium 602mg 9mg 26%
Fats 12.45g 0.17g 19%
Protein 10.29g 1.53g 18%
Potassium 206mg 816mg 18%
Vitamin B6 0.07mg 0.293mg 17%
Vitamin C 1.8mg 17.1mg 17%
Cholesterol 35mg 0mg 12%
Iron 1.5mg 0.54mg 12%
Fiber 1g 4.1g 12%
Copper 0.075mg 0.178mg 11%
Vitamin B3 2.15mg 0.552mg 10%
Vitamin K 13.6µg 2.3µg 9%
Saturated fat 1.949g 0.037g 9%
Phosphorus 116mg 55mg 9%
Vitamin B2 0.14mg 0.032mg 8%
Vitamin B1 0.21mg 0.112mg 8%
Calories 257kcal 118kcal 7%
Manganese 0.264mg 0.397mg 6%
Monounsaturated fat 2.595g 0.006g 6%
Folate 46µg 23µg 6%
Calcium 37mg 17mg 2%
Choline 28.9mg 16.5mg 2%
Zinc 0.49mg 0.24mg 2%
Fructose 1.47g 2%
Vitamin D 0.2µg 0µg 1%
Magnesium 25mg 21mg 1%
Vitamin B5 0.37mg 0.314mg 1%
Vitamin E 0.55mg 0.35mg 1%
Vitamin D 9IU 0IU 1%
Carbs 26.69g 27.88g 0%
Net carbs 25.69g 23.78g N/A
Sugar 3.53g 0.5g N/A
Vitamin A 6µg 7µg 0%
Trans fat 0.08g 0g N/A
Tryptophan 0.012mg 0%
Threonine 0.054mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.059mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.071mg 0%
Valine 0.062mg 0%
Histidine 0.034mg 0%
Omega-3 - EPA 0.029g 0g N/A
Omega-3 - DHA 0.064g 0g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0.003g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 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 +572.5%
Contains more FatsFats +7223.5%
Contains more OtherOther +159.8%
Contains more WaterWater +43.7%
~equal in Carbs ~27.88g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 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 +43150%
Contains more Poly. FatPolyunsaturated fat +8132.9%
Contains less Sat. FatSaturated fat -98.1%

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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.