Yam vs. Sardines — In-Depth Nutrition Comparison
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How are yam and sardines different?
- Yam is higher in vitamin C and fiber; however, sardines are richer in vitamin B12, selenium, phosphorus, calcium, vitamin D, iron, and vitamin B3.
- Daily need coverage for vitamin B12 for sardines is 373% higher.
- Sardines have a lower glycemic index (0) than yam (51).
Yam, raw and Fish, sardine, Atlantic, canned in oil, drained solids with bone are the varieties used in this article.
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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 | +105.5% |
| Contains less SodiumSodium | -97.1% |
| Contains more ManganeseManganese | +267.6% |
| Contains more MagnesiumMagnesium | +85.7% |
| Contains more CalciumCalcium | +2147.1% |
| Contains more IronIron | +440.7% |
| Contains more ZincZinc | +445.8% |
| Contains more PhosphorusPhosphorus | +790.9% |
| Contains more SeleniumSelenium | +7428.6% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +40% |
| Contains more Vitamin B6Vitamin B6 | +75.4% |
| Contains more FolateFolate | +130% |
| Contains more Vitamin AVitamin A | +357.1% |
| Contains more Vitamin EVitamin E | +482.9% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +609.4% |
| Contains more Vitamin B3Vitamin B3 | +850.2% |
| Contains more Vitamin B5Vitamin B5 | +104.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +13% |
| Contains more CholineCholine | +354.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 8.94µg | 373% |
| Selenium | 0.7µg | 52.7µg | 95% |
| Phosphorus | 55mg | 490mg | 62% |
| Cholesterol | 0mg | 142mg | 47% |
| Protein | 1.53g | 24.62g | 46% |
| Calcium | 17mg | 382mg | 37% |
| Polyunsaturated fat | 0.076g | 5.148g | 34% |
| Iron | 0.54mg | 2.92mg | 30% |
| Vitamin B3 | 0.552mg | 5.245mg | 29% |
| Vitamin D | 0IU | 193IU | 24% |
| Vitamin D | 0µg | 4.8µg | 24% |
| Vitamin C | 17.1mg | 0mg | 19% |
| Fats | 0.17g | 11.45g | 17% |
| Fiber | 4.1g | 0g | 16% |
| Vitamin B2 | 0.032mg | 0.227mg | 15% |
| Manganese | 0.397mg | 0.108mg | 13% |
| Sodium | 9mg | 307mg | 13% |
| Potassium | 816mg | 397mg | 12% |
| Choline | 16.5mg | 75mg | 11% |
| Vitamin E | 0.35mg | 2.04mg | 11% |
| Zinc | 0.24mg | 1.31mg | 10% |
| Vitamin B6 | 0.293mg | 0.167mg | 10% |
| Monounsaturated fat | 0.006g | 3.869g | 10% |
| Carbs | 27.88g | 0g | 9% |
| Vitamin B5 | 0.314mg | 0.642mg | 7% |
| Saturated fat | 0.037g | 1.528g | 7% |
| Calories | 118kcal | 208kcal | 5% |
| Magnesium | 21mg | 39mg | 4% |
| Folate | 23µg | 10µg | 3% |
| Vitamin B1 | 0.112mg | 0.08mg | 3% |
| Vitamin A | 7µg | 32µg | 3% |
| Copper | 0.178mg | 0.186mg | 1% |
| Net carbs | 23.78g | 0g | N/A |
| Sugar | 0.5g | 0g | N/A |
| Vitamin K | 2.3µg | 2.6µg | 0% |
| Tryptophan | 0.012mg | 0.276mg | 0% |
| Threonine | 0.054mg | 1.079mg | 0% |
| Isoleucine | 0.052mg | 1.134mg | 0% |
| Leucine | 0.096mg | 2.001mg | 0% |
| Lysine | 0.059mg | 2.26mg | 0% |
| Methionine | 0.021mg | 0.729mg | 0% |
| Phenylalanine | 0.071mg | 0.961mg | 0% |
| Valine | 0.062mg | 1.268mg | 0% |
| Histidine | 0.034mg | 0.725mg | 0% |
| Omega-3 - EPA | 0g | 0.473g | N/A |
| Omega-3 - DHA | 0g | 0.509g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +16.8% |
| Contains more ProteinProtein | +1509.2% |
| Contains more FatsFats | +6635.3% |
| Contains more OtherOther | +426.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.6% |
| Contains more Mono. FatMonounsaturated fat | +64383.3% |
| Contains more Poly. FatPolyunsaturated fat | +6673.7% |