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  6. Yam vs. Crab stick

Yam vs. Crab stick — In-Depth Nutrition Comparison

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How are yam and crab stick different?

  • Yam is higher in potassium, vitamin C, manganese, copper, fiber, and vitamin B6; however, crab stick is richer in selenium, phosphorus, and vitamin B12.
  • Daily need coverage for selenium for crab stick is 39% higher.
  • Yam has less sodium.

Yam, raw and Crustaceans, crab, alaska king, imitation, made from surimi are the varieties used in this article.

Infographic

Yam vs Crab stick 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
6
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 31% 3.9% 7.9% 15% 11% 9% 121% 69% 1.4% 122%
Contains more CalciumCalcium +30.8%
Contains more PotassiumPotassium +806.7%
Contains more IronIron +38.5%
Contains more CopperCopper +456.3%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +3509.1%
Contains more MagnesiumMagnesium +104.8%
Contains more ZincZinc +37.5%
Contains more PhosphorusPhosphorus +412.7%
Contains more SeleniumSelenium +3085.7%

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
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 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 0% 0% 3.4% 0% 7.5% 18% 12% 0% 30% 71% 1% 0% 7.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +105.9%
Contains more Vitamin B1Vitamin B1 +273.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +125.4%
Contains more Vitamin KVitamin K +475%
Contains more FolateFolate +∞%
Contains more CholineCholine +26.9%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +12.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Yam Crab stick DV% diff.
Selenium 0.7µg 22.3µg 39%
Phosphorus 55mg 282mg 32%
Vitamin B12 0µg 0.57µg 24%
Sodium 9mg 529mg 23%
Potassium 816mg 90mg 21%
Vitamin C 17.1mg 0mg 19%
Manganese 0.397mg 0.011mg 17%
Copper 0.178mg 0.032mg 16%
Fiber 4.1g 0.5g 14%
Vitamin B6 0.293mg 0.13mg 13%
Protein 1.53g 7.62g 12%
Cholesterol 0mg 20mg 7%
Vitamin B1 0.112mg 0.03mg 7%
Folate 23µg 0µg 6%
Vitamin B5 0.314mg 0mg 6%
Magnesium 21mg 43mg 5%
Carbs 27.88g 15g 4%
Vitamin B2 0.032mg 0.08mg 4%
Vitamin K 2.3µg 0.4µg 2%
Iron 0.54mg 0.39mg 2%
Fructose 0.62g 1%
Choline 16.5mg 13mg 1%
Calories 118kcal 95kcal 1%
Vitamin E 0.35mg 0.17mg 1%
Vitamin A 7µg 0µg 1%
Monounsaturated fat 0.006g 0.275g 1%
Starch 3.5g 1%
Zinc 0.24mg 0.33mg 1%
Saturated fat 0.037g 0.216g 1%
Fats 0.17g 0.46g 0%
Net carbs 23.78g 14.5g N/A
Calcium 17mg 13mg 0%
Sugar 0.5g 6.25g N/A
Vitamin B3 0.552mg 0.62mg 0%
Trans fat 0g 0.008g N/A
Polyunsaturated fat 0.076g 0.143g 0%
Tryptophan 0.012mg 0.075mg 0%
Threonine 0.054mg 0.285mg 0%
Isoleucine 0.052mg 0.23mg 0%
Leucine 0.096mg 0.607mg 0%
Lysine 0.059mg 0.707mg 0%
Methionine 0.021mg 0.261mg 0%
Phenylalanine 0.071mg 0.26mg 0%
Valine 0.062mg 0.286mg 0%
Histidine 0.034mg 0.156mg 0%
Omega-3 - DHA 0g 0.028g N/A
Omega-3 - ALA 0.008g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Linoleic acid 0.089g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
8% 15% 75% 2%
Protein: 7.62 g
Fats: 0.46 g
Carbs: 15 g
Water: 74.66 g
Other: 2.26 g
Contains more CarbsCarbs +85.9%
Contains more ProteinProtein +398%
Contains more FatsFats +170.6%
Contains more OtherOther +175.6%
~equal in Water ~74.66g

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
34% 43% 23%
Saturated fat: Sat. Fat 0.216 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.143 g
Contains less Sat. FatSaturated fat -82.9%
Contains more Mono. FatMonounsaturated fat +4483.3%
Contains more Poly. FatPolyunsaturated fat +88.2%

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/nutrients
  2. Crab stick - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174203/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.