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  6. Yam vs. Fish sauce

Yam vs. Fish sauce — In-Depth Nutrition Comparison

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Significant differences between yam and fish sauce

  • Yam has more vitamin C, fiber, potassium, copper, and vitamin B1; however, fish sauce is richer in magnesium, vitamin B12, selenium, and vitamin B3.
  • Fish sauce covers your daily sodium needs 341% more than yam.
  • Yam contains less sodium.
  • Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of fish sauce is 0.

Specific food types used in this comparison are Yam, raw and Sauce, fish, ready-to-serve.

Infographic

Yam vs Fish sauce 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 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
Contains more PotassiumPotassium +183.3%
Contains more CopperCopper +256%
Contains more ZincZinc +20%
Contains more PhosphorusPhosphorus +685.7%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +70.4%
Contains more MagnesiumMagnesium +733.3%
Contains more CalciumCalcium +152.9%
Contains more IronIron +44.4%
Contains more SeleniumSelenium +1200%

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
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 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 1.7% 1.3% 0% 0% 3% 13% 43% 7.1% 91% 60% 0% 38% 7.2%
Contains more Vitamin CVitamin C +3320%
Contains more Vitamin AVitamin A +75%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +833.3%
Contains more Vitamin B5Vitamin B5 +166.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +25%
Contains more Vitamin B2Vitamin B2 +78.1%
Contains more Vitamin B3Vitamin B3 +319%
Contains more Vitamin B6Vitamin B6 +35.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +121.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Yam Fish sauce DV% diff.
Sodium 9mg 7851mg 341%
Magnesium 21mg 175mg 37%
Vitamin B12 0µg 0.48µg 20%
Vitamin C 17.1mg 0.5mg 18%
Fiber 4.1g 0g 16%
Potassium 816mg 288mg 16%
Selenium 0.7µg 9.1µg 15%
Copper 0.178mg 0.05mg 14%
Vitamin B3 0.552mg 2.313mg 11%
Vitamin B6 0.293mg 0.396mg 8%
Vitamin B1 0.112mg 0.012mg 8%
Carbs 27.88g 3.64g 8%
Protein 1.53g 5.06g 7%
Phosphorus 55mg 7mg 7%
Manganese 0.397mg 0.233mg 7%
Folate 23µg 51µg 7%
Vitamin B5 0.314mg 0.118mg 4%
Calories 118kcal 35kcal 4%
Iron 0.54mg 0.78mg 3%
Calcium 17mg 43mg 3%
Vitamin K 2.3µg 0µg 2%
Vitamin B2 0.032mg 0.057mg 2%
Vitamin E 0.35mg 0mg 2%
Choline 16.5mg 13.2mg 1%
Fats 0.17g 0.01g 0%
Net carbs 23.78g 3.64g N/A
Sugar 0.5g 3.64g N/A
Zinc 0.24mg 0.2mg 0%
Vitamin A 7µg 4µg 0%
Saturated fat 0.037g 0.003g 0%
Monounsaturated fat 0.006g 0.002g 0%
Polyunsaturated fat 0.076g 0.003g 0%
Tryptophan 0.012mg 0%
Threonine 0.054mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.059mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.071mg 0%
Valine 0.062mg 0%
Histidine 0.034mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 g
Contains more FatsFats +1600%
Contains more CarbsCarbs +665.9%
Contains more ProteinProtein +230.7%
Contains more OtherOther +2365.9%
~equal in Water ~71.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
2
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
38% 25% 38%
Saturated fat: Sat. Fat 0.003 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 g
Contains more Mono. FatMonounsaturated fat +200%
Contains more Poly. FatPolyunsaturated fat +2433.3%
Contains less Sat. FatSaturated fat -91.9%

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. Fish sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.