Yam vs. Cod — In-Depth Nutrition Comparison
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What are the main differences between yam and cod?
- Yam is richer in vitamin C, copper, manganese, fiber, and potassium, yet cod is richer in vitamin B5, selenium, vitamin B12, and phosphorus.
- Cod's daily need coverage for vitamin B5 is 3054% higher.
- Cod has a lower glycemic index than yam.
We used Yam, raw and Fish, cod, Atlantic, raw types in this comparison.
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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.
| Contains more PotassiumPotassium | +97.6% |
| Contains more IronIron | +42.1% |
| Contains more CopperCopper | +535.7% |
| Contains less SodiumSodium | -83.3% |
| Contains more ManganeseManganese | +2546.7% |
| Contains more MagnesiumMagnesium | +52.4% |
| Contains more ZincZinc | +87.5% |
| Contains more PhosphorusPhosphorus | +269.1% |
| Contains more SeleniumSelenium | +4628.6% |
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.
| Contains more Vitamin CVitamin C | +1610% |
| Contains more Vitamin B1Vitamin B1 | +47.4% |
| Contains more Vitamin B6Vitamin B6 | +19.6% |
| Contains more Vitamin KVitamin K | +2200% |
| Contains more FolateFolate | +228.6% |
| Contains more Vitamin AVitamin A | +71.4% |
| Contains more Vitamin EVitamin E | +82.9% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +103.1% |
| Contains more Vitamin B3Vitamin B3 | +273.7% |
| Contains more Vitamin B5Vitamin B5 | +48626.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +295.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B5 | 0.314mg | 153mg | 3054% |
| Selenium | 0.7µg | 33.1µg | 59% |
| Vitamin B12 | 0µg | 0.91µg | 38% |
| Protein | 1.53g | 17.81g | 33% |
| Phosphorus | 55mg | 203mg | 21% |
| Vitamin C | 17.1mg | 1mg | 18% |
| Copper | 0.178mg | 0.028mg | 17% |
| Manganese | 0.397mg | 0.015mg | 17% |
| Fiber | 4.1g | 0g | 16% |
| Cholesterol | 0mg | 43mg | 14% |
| Potassium | 816mg | 413mg | 12% |
| Carbs | 27.88g | 0g | 9% |
| Vitamin B3 | 0.552mg | 2.063mg | 9% |
| Choline | 16.5mg | 65.2mg | 9% |
| Vitamin D | 0IU | 36IU | 5% |
| Vitamin D | 0µg | 0.9µg | 5% |
| Vitamin B6 | 0.293mg | 0.245mg | 4% |
| Folate | 23µg | 7µg | 4% |
| Magnesium | 21mg | 32mg | 3% |
| Vitamin B2 | 0.032mg | 0.065mg | 3% |
| Vitamin B1 | 0.112mg | 0.076mg | 3% |
| Vitamin K | 2.3µg | 0.1µg | 2% |
| Calories | 118kcal | 82kcal | 2% |
| Vitamin E | 0.35mg | 0.64mg | 2% |
| Sodium | 9mg | 54mg | 2% |
| Zinc | 0.24mg | 0.45mg | 2% |
| Iron | 0.54mg | 0.38mg | 2% |
| Vitamin A | 7µg | 12µg | 1% |
| Fats | 0.17g | 0.67g | 1% |
| Polyunsaturated fat | 0.076g | 0.231g | 1% |
| Net carbs | 23.78g | 0g | N/A |
| Calcium | 17mg | 16mg | 0% |
| Sugar | 0.5g | 0g | N/A |
| Saturated fat | 0.037g | 0.131g | 0% |
| Monounsaturated fat | 0.006g | 0.094g | 0% |
| Tryptophan | 0.012mg | 0.199mg | 0% |
| Threonine | 0.054mg | 0.781mg | 0% |
| Isoleucine | 0.052mg | 0.821mg | 0% |
| Leucine | 0.096mg | 1.447mg | 0% |
| Lysine | 0.059mg | 1.635mg | 0% |
| Methionine | 0.021mg | 0.527mg | 0% |
| Phenylalanine | 0.071mg | 0.695mg | 0% |
| Valine | 0.062mg | 0.917mg | 0% |
| Histidine | 0.034mg | 0.524mg | 0% |
| Omega-3 - EPA | 0g | 0.064g | N/A |
| Omega-3 - DHA | 0g | 0.12g | N/A |
| Omega-3 - DPA | 0g | 0.01g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +173.3% |
| Contains more ProteinProtein | +1064.1% |
| Contains more FatsFats | +294.1% |
| Contains more WaterWater | +16.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -71.8% |
| Contains more Mono. FatMonounsaturated fat | +1466.7% |
| Contains more Poly. FatPolyunsaturated fat | +203.9% |