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  6. Yam vs. Crab

Yam vs. Crab — In-Depth Nutrition Comparison

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Important differences between yam and crab

  • Yam has more fiber, potassium, and vitamin C; however, crab is richer in vitamin B12, selenium, copper, zinc, and phosphorus.
  • Crab's daily need coverage for vitamin B12 is 139% more.
  • Yam contains less sodium.
  • Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of crab is 0.

The food varieties used in the comparison are Yam, raw and Crustaceans, crab, blue, canned.

Infographic

Yam vs Crab 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
3
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%
Crab
Crab
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 27% 23% 19% 271% 104% 100% 73% 9.7% 234%
Contains more PotassiumPotassium +215.1%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +436.5%
Contains more MagnesiumMagnesium +71.4%
Contains more CalciumCalcium +435.3%
Contains more CopperCopper +357.3%
Contains more ZincZinc +1487.5%
Contains more PhosphorusPhosphorus +325.5%
Contains more SeleniumSelenium +6028.6%
~equal in Iron ~0.5mg

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%
Crab
Crab
7
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 11% 0.33% 37% 0% 5.8% 21% 52% 60% 36% 416% 0.75% 38% 44%
Contains more Vitamin CVitamin C +418.2%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin B1Vitamin B1 +387%
Contains more Vitamin B6Vitamin B6 +87.8%
Contains more Vitamin KVitamin K +666.7%
Contains more Vitamin EVitamin E +425.7%
Contains more Vitamin B2Vitamin B2 +190.6%
Contains more Vitamin B3Vitamin B3 +397.6%
Contains more Vitamin B5Vitamin B5 +217.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +121.7%
Contains more CholineCholine +390.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Yam Crab DV% diff.
Vitamin B12 0µg 3.33µg 139%
Selenium 0.7µg 42.9µg 77%
Copper 0.178mg 0.814mg 71%
Protein 1.53g 17.88g 33%
Zinc 0.24mg 3.81mg 32%
Cholesterol 0mg 97mg 32%
Phosphorus 55mg 234mg 26%
Sodium 9mg 563mg 24%
Fiber 4.1g 0g 16%
Potassium 816mg 259mg 16%
Vitamin C 17.1mg 3.3mg 15%
Vitamin B5 0.314mg 0.997mg 14%
Manganese 0.397mg 0.074mg 14%
Vitamin B3 0.552mg 2.747mg 14%
Choline 16.5mg 80.9mg 12%
Vitamin B6 0.293mg 0.156mg 11%
Vitamin E 0.35mg 1.84mg 10%
Carbs 27.88g 0g 9%
Calcium 17mg 91mg 7%
Folate 23µg 51µg 7%
Vitamin B1 0.112mg 0.023mg 7%
Vitamin B2 0.032mg 0.093mg 5%
Magnesium 21mg 36mg 4%
Vitamin K 2.3µg 0.3µg 2%
Calories 118kcal 83kcal 2%
Vitamin A 7µg 1µg 1%
Iron 0.54mg 0.5mg 1%
Fats 0.17g 0.74g 1%
Saturated fat 0.037g 0.201g 1%
Polyunsaturated fat 0.076g 0.258g 1%
Net carbs 23.78g 0g N/A
Sugar 0.5g 0g N/A
Trans fat 0g 0.014g N/A
Monounsaturated fat 0.006g 0.129g 0%
Tryptophan 0.012mg 0.226mg 0%
Threonine 0.054mg 0.727mg 0%
Isoleucine 0.052mg 0.776mg 0%
Leucine 0.096mg 1.307mg 0%
Lysine 0.059mg 1.386mg 0%
Methionine 0.021mg 0.452mg 0%
Phenylalanine 0.071mg 0.708mg 0%
Valine 0.062mg 0.806mg 0%
Histidine 0.034mg 0.393mg 0%
Omega-3 - EPA 0g 0.101g N/A
Omega-3 - DHA 0g 0.067g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-6 - Eicosadienoic acid 0.005g 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
Crab
Crab
4
18% 80% 2%
Protein: 17.88 g
Fats: 0.74 g
Carbs: 0 g
Water: 79.69 g
Other: 1.69 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +1068.6%
Contains more FatsFats +335.3%
Contains more WaterWater +14.5%
Contains more OtherOther +106.1%

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
Crab
Crab
2
34% 22% 44%
Saturated fat: Sat. Fat 0.201 g
Monounsaturated fat: Mono. Fat 0.129 g
Polyunsaturated fat: Poly. Fat 0.258 g
Contains less Sat. FatSaturated fat -81.6%
Contains more Mono. FatMonounsaturated fat +2050%
Contains more Poly. FatPolyunsaturated fat +239.5%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171966/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.