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  6. Yam vs. Cod liver oil

Yam vs. Cod liver oil — In-Depth Nutrition Comparison

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Significant differences between yam and cod liver oil

  • Yam has more potassium, vitamin B6, copper, vitamin C, manganese, and fiber; however, cod liver oil is richer in vitamin A and vitamin D.
  • Cod liver oil covers your daily vitamin A needs 1997% more than yam.
  • Yam contains less saturated fat.
  • Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of cod liver oil is 0.

Specific food types used in this comparison are Yam, raw and Fish oil, cod liver.

Infographic

Yam vs Cod liver oil 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
9
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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
10
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 0% 10000% 0% 3750% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +428471.4%
Contains more Vitamin DVitamin D +∞%
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Cod liver oil DV% diff.
Vitamin A 7µg 30000µg 3333%
Vitamin D 0IU 10000IU 1250%
Vitamin D 0µg 250µg 1250%
Cholesterol 0mg 570mg 190%
Fats 0.17g 100g 154%
Polyunsaturated fat 0.076g 22.541g 150%
Monounsaturated fat 0.006g 46.711g 117%
Saturated fat 0.037g 22.608g 103%
Calories 118kcal 902kcal 39%
Potassium 816mg 0mg 24%
Vitamin B6 0.293mg 0mg 23%
Copper 0.178mg 0mg 20%
Vitamin C 17.1mg 0mg 19%
Manganese 0.397mg 0mg 17%
Fiber 4.1g 0g 16%
Vitamin B1 0.112mg 9%
Carbs 27.88g 0g 9%
Phosphorus 55mg 0mg 8%
Iron 0.54mg 0mg 7%
Folate 23µg 0µg 6%
Vitamin B5 0.314mg 0mg 6%
Magnesium 21mg 0mg 5%
Protein 1.53g 0g 3%
Vitamin B3 0.552mg 0mg 3%
Choline 16.5mg 3%
Vitamin B2 0.032mg 0mg 2%
Calcium 17mg 0mg 2%
Vitamin K 2.3µg 2%
Vitamin E 0.35mg 2%
Zinc 0.24mg 0mg 2%
Selenium 0.7µg 0µg 1%
Net carbs 23.78g 0g N/A
Sugar 0.5g N/A
Sodium 9mg 0mg 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 6.898g N/A
Omega-3 - DHA 0g 10.968g N/A
Omega-3 - DPA 0g 0.935g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
4
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +58723.5%

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
25% 51% 25%
Saturated fat: Sat. Fat 22.608 g
Monounsaturated fat: Mono. Fat 46.711 g
Polyunsaturated fat: Poly. Fat 22.541 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +778416.7%
Contains more Poly. FatPolyunsaturated fat +29559.2%

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. Cod liver oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173577/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.