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  6. Yam vs. Salmon raw

Yam vs. Salmon raw — In-Depth Nutrition Comparison

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What are the differences between Yam and Salmon raw?

  • Yam is higher in Vitamin C, and Manganese, yet Salmon raw is higher in Vitamin B12, Selenium, Vitamin B3, Vitamin B6, Vitamin B5, Vitamin B2, and Phosphorus.
  • Salmon raw's daily need coverage for Vitamin B12 is 133% more.

We used Yam, raw and Fish, salmon, Atlantic, wild, raw types in this article.

Infographic

Yam vs Salmon raw 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
:
6
Salmon raw
Salmon raw
Contains more Calcium +41.7%
Contains more Potassium +66.5%
Contains less Sodium -79.5%
Contains more Manganese +2381.3%
Contains more Iron +48.1%
Contains more Magnesium +38.1%
Contains more Phosphorus +263.6%
Contains more Zinc +166.7%
Contains more Copper +40.4%
Contains more Selenium +5114.3%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Contains more Calcium +41.7%
Contains more Potassium +66.5%
Contains less Sodium -79.5%
Contains more Manganese +2381.3%
Contains more Iron +48.1%
Contains more Magnesium +38.1%
Contains more Phosphorus +263.6%
Contains more Zinc +166.7%
Contains more Copper +40.4%
Contains more Selenium +5114.3%

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
:
7
Salmon raw
Salmon raw
Contains more Vitamin A +245%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +101.8%
Contains more Vitamin B2 +1087.5%
Contains more Vitamin B3 +1323.9%
Contains more Vitamin B5 +429.9%
Contains more Vitamin B6 +179.2%
Contains more Vitamin B12 +∞%
Equal in Folate - 25
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Salmon raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Contains more Vitamin A +245%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +101.8%
Contains more Vitamin B2 +1087.5%
Contains more Vitamin B3 +1323.9%
Contains more Vitamin B5 +429.9%
Contains more Vitamin B6 +179.2%
Contains more Vitamin B12 +∞%
Equal in Folate - 25

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
:
3
Salmon raw
Salmon raw
Contains more Carbs +∞%
Contains more Protein +1196.7%
Contains more Fats +3629.4%
Contains more Other +548.8%
Equal in Water - 68.5
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Salmon raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more Carbs +∞%
Contains more Protein +1196.7%
Contains more Fats +3629.4%
Contains more Other +548.8%
Equal in Water - 68.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
:
2
Salmon raw
Salmon raw
Contains less Saturated Fat -96.2%
Contains more Monounsaturated Fat +34950%
Contains more Polyunsaturated fat +3240.8%
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Contains less Saturated Fat -96.2%
Contains more Monounsaturated Fat +34950%
Contains more Polyunsaturated fat +3240.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam Salmon raw
Lower in Sodium ok
Lower in Cholesterol 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 Salmon raw Opinion
Net carbs 23.78g 0g Yam
Protein 1.53g 19.84g Salmon raw
Fats 0.17g 6.34g Salmon raw
Carbs 27.88g 0g Yam
Calories 118kcal 142kcal Salmon raw
Sugar 0.5g Salmon raw
Fiber 4.1g 0g Yam
Calcium 17mg 12mg Yam
Iron 0.54mg 0.8mg Salmon raw
Magnesium 21mg 29mg Salmon raw
Phosphorus 55mg 200mg Salmon raw
Potassium 816mg 490mg Yam
Sodium 9mg 44mg Yam
Zinc 0.24mg 0.64mg Salmon raw
Copper 0.178mg 0.25mg Salmon raw
Manganese 0.397mg 0.016mg Yam
Selenium 0.7µg 36.5µg Salmon raw
Vitamin A 138IU 40IU Yam
Vitamin A RAE 7µg 12µg Salmon raw
Vitamin E 0.35mg Yam
Vitamin C 17.1mg 0mg Yam
Vitamin B1 0.112mg 0.226mg Salmon raw
Vitamin B2 0.032mg 0.38mg Salmon raw
Vitamin B3 0.552mg 7.86mg Salmon raw
Vitamin B5 0.314mg 1.664mg Salmon raw
Vitamin B6 0.293mg 0.818mg Salmon raw
Folate 23µg 25µg Salmon raw
Vitamin B12 0µg 3.18µg Salmon raw
Vitamin K 2.3µg Yam
Tryptophan 0.012mg 0.222mg Salmon raw
Threonine 0.054mg 0.87mg Salmon raw
Isoleucine 0.052mg 0.914mg Salmon raw
Leucine 0.096mg 1.613mg Salmon raw
Lysine 0.059mg 1.822mg Salmon raw
Methionine 0.021mg 0.587mg Salmon raw
Phenylalanine 0.071mg 0.775mg Salmon raw
Valine 0.062mg 1.022mg Salmon raw
Histidine 0.034mg 0.584mg Salmon raw
Cholesterol 0mg 55mg Yam
Saturated Fat 0.037g 0.981g Yam
Omega-3 - DHA 0g 1.115g Salmon raw
Omega-3 - EPA 0g 0.321g Salmon raw
Omega-3 - DPA 0g 0.287g Salmon raw
Monounsaturated Fat 0.006g 2.103g Salmon raw
Polyunsaturated fat 0.076g 2.539g Salmon raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Salmon raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
19%
Yam
83%
Salmon raw
Minerals Daily Need Coverage Score
26%
Yam
49%
Salmon raw

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 35mg)
Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 55mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.944g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $12.8)
Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Salmon raw
Salmon raw 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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.