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Yam vs. Chinook salmon — In-Depth Nutrition Comparison

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Differences between yam and chinook salmon

  • Yam is higher in manganese, fiber, and vitamin C; however, chinook salmon is richer in vitamin B12, selenium, vitamin B3, phosphorus, and magnesium.
  • Chinook salmon's daily need coverage for vitamin B12 is 120% higher.
  • Yam has less saturated fat.
  • Chinook salmon has a lower glycemic index (0) than yam (51).

The food types used in this comparison are Yam, raw and Fish, salmon, chinook, cooked, dry heat.

Infographic

Yam vs Chinook salmon 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Contains more PotassiumPotassium +61.6%
Contains more CopperCopper +235.8%
Contains less SodiumSodium -85%
Contains more ManganeseManganese +1989.5%
Contains more MagnesiumMagnesium +481%
Contains more CalciumCalcium +64.7%
Contains more IronIron +68.5%
Contains more ZincZinc +133.3%
Contains more PhosphorusPhosphorus +574.5%
Contains more SeleniumSelenium +6585.7%

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.
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%
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 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Contains more Vitamin CVitamin C +317.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +154.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +2028.6%
Contains more Vitamin B2Vitamin B2 +381.3%
Contains more Vitamin B3Vitamin B3 +1719.7%
Contains more Vitamin B5Vitamin B5 +175.5%
Contains more Vitamin B6Vitamin B6 +57.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +52.2%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +-117.4%
Contains more ProteinProtein +1581%
Contains more FatsFats +7770.6%
~equal in Water ~65.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +95600%
Contains more Poly. FatPolyunsaturated fat +3402.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yam Chinook salmon DV% diff.
Vitamin B12 0µg 2.87µg 120%
Selenium 0.7µg 46.8µg 84%
Vitamin B3 0.552mg 10.045mg 59%
Protein 1.53g 25.72g 48%
Phosphorus 55mg 371mg 45%
Cholesterol 0mg 85mg 28%
Magnesium 21mg 122mg 24%
Fats 0.17g 13.38g 20%
Polyunsaturated fat 0.076g 2.662g 17%
Fiber 4.1g 0g 16%
Manganese 0.397mg 0.019mg 16%
Vitamin A 7µg 149µg 16%
Saturated fat 0.037g 3.214g 14%
Copper 0.178mg 0.053mg 14%
Monounsaturated fat 0.006g 5.742g 14%
Vitamin C 17.1mg 4.1mg 14%
Vitamin B6 0.293mg 0.462mg 13%
Vitamin B5 0.314mg 0.865mg 11%
Potassium 816mg 505mg 9%
Carbs 27.88g 0g 9%
Vitamin B2 0.032mg 0.154mg 9%
Calories 118kcal 231kcal 6%
Vitamin B1 0.112mg 0.044mg 6%
Iron 0.54mg 0.91mg 5%
Zinc 0.24mg 0.56mg 3%
Folate 23µg 35µg 3%
Choline 16.5mg 3%
Vitamin E 0.35mg 2%
Sodium 9mg 60mg 2%
Vitamin K 2.3µg 2%
Calcium 17mg 28mg 1%
Net carbs 23.78g 0g N/A
Sugar 0.5g N/A
Tryptophan 0.012mg 0.288mg 0%
Threonine 0.054mg 1.127mg 0%
Isoleucine 0.052mg 1.185mg 0%
Leucine 0.096mg 2.09mg 0%
Lysine 0.059mg 2.362mg 0%
Methionine 0.021mg 0.761mg 0%
Phenylalanine 0.071mg 1.004mg 0%
Valine 0.062mg 1.325mg 0%
Histidine 0.034mg 0.757mg 0%
Omega-3 - EPA 0g 1.01g N/A
Omega-3 - DHA 0g 0.727g N/A
Omega-3 - DPA 0g 0.296g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Chinook salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
18%
Yam
65%
Chinook salmon
Minerals Daily Need Coverage Score
26%
Yam
63%
Chinook salmon

Comparison summary

Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 51mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 3.177g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $14.8)
Which food is lower in Sugar?
Chinook salmon
Chinook salmon is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Chinook salmon
Chinook salmon is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Chinook salmon
Chinook salmon 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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/nutrients
  2. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.