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Yam vs. Rainbow trout — In-Depth Nutrition Comparison

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Differences between yam and rainbow trout

  • Yam is higher in manganese, fiber, and vitamin C; however, rainbow trout is richer in vitamin B12, vitamin D, selenium, vitamin B3, vitamin B5, and phosphorus.
  • Rainbow trout's daily need coverage for vitamin B12 is 179% higher.
  • Rainbow trout has a lower glycemic index (0) than yam (51).

The food types used in this comparison are Yam, raw and Fish, trout, rainbow, farmed, raw.

Infographic

Yam vs Rainbow trout 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
5
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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more PotassiumPotassium +116.4%
Contains more IronIron +74.2%
Contains more CopperCopper +287%
Contains less SodiumSodium -82.4%
Contains more ManganeseManganese +3509.1%
Contains more MagnesiumMagnesium +19%
Contains more CalciumCalcium +47.1%
Contains more ZincZinc +87.5%
Contains more PhosphorusPhosphorus +310.9%
Contains more SeleniumSelenium +3271.4%

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
3
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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin CVitamin C +489.7%
Contains more Vitamin KVitamin K +2200%
Contains more FolateFolate +109.1%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin EVitamin E +568.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +181.3%
Contains more Vitamin B3Vitamin B3 +908.5%
Contains more Vitamin B5Vitamin B5 +430.9%
Contains more Vitamin B6Vitamin B6 +16%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +293.9%
~equal in Vitamin B1 ~0.12mg

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
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +925%
Contains more ProteinProtein +1203.3%
Contains more FatsFats +3535.3%
~equal in Water ~73.8g

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
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +32883.3%
Contains more Poly. FatPolyunsaturated fat +1882.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam Rainbow trout
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Yam Rainbow trout DV% diff.
Vitamin B12 0µg 4.3µg 179%
Vitamin D 0µg 15.9µg 80%
Vitamin D 0IU 635IU 79%
Selenium 0.7µg 23.6µg 42%
Protein 1.53g 19.94g 37%
Vitamin B3 0.552mg 5.567mg 31%
Vitamin B5 0.314mg 1.667mg 27%
Phosphorus 55mg 226mg 24%
Cholesterol 0mg 59mg 20%
Manganese 0.397mg 0.011mg 17%
Fiber 4.1g 0g 16%
Vitamin C 17.1mg 2.9mg 16%
Copper 0.178mg 0.046mg 15%
Vitamin E 0.35mg 2.34mg 13%
Potassium 816mg 377mg 13%
Polyunsaturated fat 0.076g 1.507g 10%
Choline 16.5mg 65mg 9%
Vitamin A 7µg 84µg 9%
Carbs 27.88g 0g 9%
Fats 0.17g 6.18g 9%
Saturated fat 0.037g 1.383g 6%
Monounsaturated fat 0.006g 1.979g 5%
Vitamin B2 0.032mg 0.09mg 4%
Vitamin B6 0.293mg 0.34mg 4%
Iron 0.54mg 0.31mg 3%
Folate 23µg 11µg 3%
Vitamin K 2.3µg 0.1µg 2%
Zinc 0.24mg 0.45mg 2%
Sodium 9mg 51mg 2%
Calories 118kcal 141kcal 1%
Vitamin B1 0.112mg 0.12mg 1%
Calcium 17mg 25mg 1%
Magnesium 21mg 25mg 1%
Net carbs 23.78g 0g N/A
Sugar 0.5g 0g N/A
Trans fat 0g 0.047g N/A
Tryptophan 0.012mg 0.234mg 0%
Threonine 0.054mg 0.915mg 0%
Isoleucine 0.052mg 0.962mg 0%
Leucine 0.096mg 1.696mg 0%
Lysine 0.059mg 1.916mg 0%
Methionine 0.021mg 0.618mg 0%
Phenylalanine 0.071mg 0.815mg 0%
Valine 0.062mg 1.075mg 0%
Histidine 0.034mg 0.614mg 0%
Omega-3 - EPA 0g 0.217g N/A
Omega-3 - DHA 0g 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0g 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.04g N/A
Omega-6 - Linoleic acid 0.466g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Rainbow trout
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
18%
Yam
95%
Rainbow trout
Minerals Daily Need Coverage Score
26%
Yam
33%
Rainbow trout

Comparison summary

Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 59mg)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 42mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 1.346g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $6.8)
Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 51)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is richer in minerals?
?
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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.