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  6. Tuna Bluefin vs. Yam

Tuna Bluefin vs. Yam — In-Depth Nutrition Comparison

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How are tuna Bluefin and yam different?

  • Tuna Bluefin is higher in vitamin B12, selenium, vitamin B3, vitamin A, phosphorus, vitamin B5, vitamin B2, and vitamin B6; however, yam is richer in vitamin C and fiber.
  • Daily need coverage for vitamin B12 for tuna Bluefin is 453% higher.
  • Tuna Bluefin contains 67 times more selenium than yam. While tuna Bluefin contains 46.8µg of selenium, yam contains only 0.7µg.
  • Tuna Bluefin has a lower glycemic index (0) than yam (51).

Fish, tuna, fresh, bluefin, cooked, dry heat and Yam, raw are the varieties used in this article.

Infographic

Tuna Bluefin 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 46% 3% 29% 49% 37% 21% 140% 6.5% 2.6% 255%
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 +204.8%
Contains more IronIron +142.6%
Contains more ZincZinc +220.8%
Contains more PhosphorusPhosphorus +492.7%
Contains more SeleniumSelenium +6585.7%
Contains more CalciumCalcium +70%
Contains more PotassiumPotassium +152.6%
Contains more CopperCopper +61.8%
Contains less SodiumSodium -82%
Contains more ManganeseManganese +1885%

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% 252% 0% 0% 70% 71% 198% 82% 121% 1360% 0% 1.5% 0%
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 +10714.3%
Contains more Vitamin B1Vitamin B1 +148.2%
Contains more Vitamin B2Vitamin B2 +856.3%
Contains more Vitamin B3Vitamin B3 +1809.4%
Contains more Vitamin B5Vitamin B5 +336.3%
Contains more Vitamin B6Vitamin B6 +79.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +1050%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tuna Bluefin Yam DV% diff.
Vitamin B12 10.88µg 0µg 453%
Selenium 46.8µg 0.7µg 84%
Vitamin A 757µg 7µg 83%
Vitamin B3 10.54mg 0.552mg 62%
Protein 29.91g 1.53g 57%
Phosphorus 326mg 55mg 39%
Vitamin B2 0.306mg 0.032mg 21%
Vitamin B5 1.37mg 0.314mg 21%
Vitamin C 0mg 17.1mg 19%
Vitamin B6 0.525mg 0.293mg 18%
Fiber 0g 4.1g 16%
Manganese 0.02mg 0.397mg 16%
Cholesterol 49mg 0mg 16%
Potassium 323mg 816mg 15%
Vitamin B1 0.278mg 0.112mg 14%
Polyunsaturated fat 1.844g 0.076g 12%
Iron 1.31mg 0.54mg 10%
Magnesium 64mg 21mg 10%
Carbs 0g 27.88g 9%
Fats 6.28g 0.17g 9%
Copper 0.11mg 0.178mg 8%
Saturated fat 1.612g 0.037g 7%
Zinc 0.77mg 0.24mg 5%
Monounsaturated fat 2.053g 0.006g 5%
Folate 2µg 23µg 5%
Choline 16.5mg 3%
Calories 184kcal 118kcal 3%
Vitamin K 2.3µg 2%
Vitamin E 0.35mg 2%
Sodium 50mg 9mg 2%
Calcium 10mg 17mg 1%
Net carbs 0g 23.78g N/A
Sugar 0.5g N/A
Tryptophan 0.335mg 0.012mg 0%
Threonine 1.311mg 0.054mg 0%
Isoleucine 1.378mg 0.052mg 0%
Leucine 2.431mg 0.096mg 0%
Lysine 2.747mg 0.059mg 0%
Methionine 0.885mg 0.021mg 0%
Phenylalanine 1.168mg 0.071mg 0%
Valine 1.541mg 0.062mg 0%
Histidine 0.88mg 0.034mg 0%
Omega-3 - EPA 0.363g 0g N/A
Omega-3 - DHA 1.141g 0g N/A
Omega-3 - DPA 0.16g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 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 +1854.9%
Contains more FatsFats +3594.1%
Contains more OtherOther +475.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +17.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 37% 33%
Saturated fat: Sat. Fat 1.612 g
Monounsaturated fat: Mono. Fat 2.053 g
Polyunsaturated fat: Poly. Fat 1.844 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 +34116.7%
Contains more Poly. FatPolyunsaturated fat +2326.3%
Contains less Sat. FatSaturated fat -97.7%

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. Tuna Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.