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  6. Sockeye salmon vs. Yam

Sockeye salmon vs. Yam — In-Depth Nutrition Comparison

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What are the differences between sockeye salmon and yam?

  • Sockeye salmon is higher in vitamin B12, vitamin D, selenium, vitamin B3, vitamin B6, phosphorus, vitamin B5, and choline, yet yam is higher in vitamin C.
  • Sockeye salmon's daily need coverage for vitamin B12 is 186% more.
  • The amount of cholesterol in yam is lower.
  • The glycemic index of sockeye salmon is lower.

We used Fish, salmon, sockeye, cooked, dry heat and Yam, raw types in this article.

Infographic

Sockeye salmon 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
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 +71.4%
Contains more ZincZinc +129.2%
Contains more PhosphorusPhosphorus +454.5%
Contains more SeleniumSelenium +4971.4%
Contains more CalciumCalcium +54.5%
Contains more PotassiumPotassium +87.2%
Contains more CopperCopper +134.2%
Contains less SodiumSodium -90.2%
Contains more ManganeseManganese +2953.8%
~equal in Iron ~0.54mg

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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
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 AVitamin A +728.6%
Contains more Vitamin EVitamin E +182.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +40.2%
Contains more Vitamin B2Vitamin B2 +668.8%
Contains more Vitamin B3Vitamin B3 +1733.9%
Contains more Vitamin B5Vitamin B5 +305.7%
Contains more Vitamin B6Vitamin B6 +182.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +582.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +2200%
Contains more FolateFolate +228.6%

All nutrients comparison - raw data values

Nutrient Sockeye salmon Yam DV% diff.
Vitamin B12 4.47µg 0µg 186%
Vitamin D 670IU 0IU 84%
Vitamin D 16.7µg 0µg 84%
Selenium 35.5µg 0.7µg 63%
Vitamin B3 10.123mg 0.552mg 60%
Protein 26.48g 1.53g 50%
Vitamin B6 0.827mg 0.293mg 41%
Phosphorus 305mg 55mg 36%
Cholesterol 61mg 0mg 20%
Vitamin C 0mg 17.1mg 19%
Vitamin B5 1.274mg 0.314mg 19%
Manganese 0.013mg 0.397mg 17%
Choline 112.6mg 16.5mg 17%
Vitamin B2 0.246mg 0.032mg 16%
Fiber 0g 4.1g 16%
Potassium 436mg 816mg 11%
Copper 0.076mg 0.178mg 11%
Carbs 0g 27.88g 9%
Polyunsaturated fat 1.327g 0.076g 8%
Fats 5.57g 0.17g 8%
Vitamin A 58µg 7µg 6%
Monounsaturated fat 1.864g 0.006g 5%
Folate 7µg 23µg 4%
Sodium 92mg 9mg 4%
Vitamin E 0.99mg 0.35mg 4%
Saturated fat 0.969g 0.037g 4%
Vitamin B1 0.157mg 0.112mg 4%
Magnesium 36mg 21mg 4%
Zinc 0.55mg 0.24mg 3%
Calories 156kcal 118kcal 2%
Vitamin K 0.1µg 2.3µg 2%
Calcium 11mg 17mg 1%
Net carbs 0g 23.78g N/A
Iron 0.52mg 0.54mg 0%
Sugar 0g 0.5g N/A
Trans fat 0.023g 0g N/A
Tryptophan 0.335mg 0.012mg 0%
Threonine 1.247mg 0.054mg 0%
Isoleucine 1.274mg 0.052mg 0%
Leucine 2.185mg 0.096mg 0%
Lysine 2.574mg 0.059mg 0%
Methionine 0.858mg 0.021mg 0%
Phenylalanine 1.086mg 0.071mg 0%
Valine 1.461mg 0.062mg 0%
Histidine 0.711mg 0.034mg 0%
Omega-3 - EPA 0.299g 0g N/A
Omega-3 - DHA 0.56g 0g N/A
Omega-3 - DPA 0.093g 0g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Yam
Yam
3
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 +1630.7%
Contains more FatsFats +3176.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +32.3%
~equal in Water ~69.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 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 +30966.7%
Contains more Poly. FatPolyunsaturated fat +1646.1%
Contains less Sat. FatSaturated fat -96.2%

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.