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  6. Yam vs. Lobster Raw

Yam vs. Lobster Raw — In-Depth Nutrition Comparison

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How are yam and lobster Raw different?

  • Yam is richer in vitamin C, potassium, and fiber, while lobster Raw is higher in copper, selenium, vitamin B12, zinc, and vitamin B5.
  • Lobster Raw covers your daily need for copper, 130% more than yam.
  • Yam is lower in sodium.
  • Yam has a higher glycemic index (51) than lobster Raw (0).

Yam, raw and Crustaceans, lobster, northern, raw types were used in this article.

Infographic

Yam vs Lobster 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
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 27% 25% 18% 9.8% 450% 96% 69% 55% 7.3% 347%
Contains more PotassiumPotassium +308%
Contains more IronIron +107.7%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +608.9%
Contains more MagnesiumMagnesium +81%
Contains more CalciumCalcium +394.1%
Contains more CopperCopper +657.9%
Contains more ZincZinc +1370.8%
Contains more PhosphorusPhosphorus +192.7%
Contains more SeleniumSelenium +8985.7%

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 0% 0.33% 17% 0% 5% 3.2% 30% 87% 24% 156% 0% 7.5% 38%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin B1Vitamin B1 +460%
Contains more Vitamin B2Vitamin B2 +128.6%
Contains more Vitamin B6Vitamin B6 +181.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +130%
Contains more Vitamin EVitamin E +148.6%
Contains more Vitamin B3Vitamin B3 +188.2%
Contains more Vitamin B5Vitamin B5 +361.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +326.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Yam Lobster Raw DV% diff.
Copper 0.178mg 1.349mg 130%
Selenium 0.7µg 63.6µg 114%
Vitamin B12 0µg 1.25µg 52%
Cholesterol 0mg 127mg 42%
Zinc 0.24mg 3.53mg 30%
Protein 1.53g 16.52g 30%
Vitamin B5 0.314mg 1.449mg 23%
Vitamin C 17.1mg 0mg 19%
Potassium 816mg 200mg 18%
Sodium 9mg 423mg 18%
Fiber 4.1g 0g 16%
Vitamin B6 0.293mg 0.104mg 15%
Manganese 0.397mg 0.056mg 15%
Phosphorus 55mg 161mg 15%
Choline 16.5mg 70.3mg 10%
Carbs 27.88g 0g 9%
Vitamin B1 0.112mg 0.02mg 8%
Calcium 17mg 84mg 7%
Vitamin B3 0.552mg 1.591mg 6%
Magnesium 21mg 38mg 4%
Iron 0.54mg 0.26mg 4%
Vitamin E 0.35mg 0.87mg 3%
Folate 23µg 10µg 3%
Vitamin K 2.3µg 0µg 2%
Calories 118kcal 77kcal 2%
Vitamin B2 0.032mg 0.014mg 1%
Vitamin A 7µg 1µg 1%
Fats 0.17g 0.75g 1%
Saturated fat 0.037g 0.181g 1%
Monounsaturated fat 0.006g 0.22g 1%
Polyunsaturated fat 0.076g 0.296g 1%
Net carbs 23.78g 0g N/A
Vitamin D 0IU 1IU 0%
Sugar 0.5g 0g N/A
Trans fat 0g 0.011g N/A
Tryptophan 0.012mg 0.215mg 0%
Threonine 0.054mg 0.654mg 0%
Isoleucine 0.052mg 0.723mg 0%
Leucine 0.096mg 1.197mg 0%
Lysine 0.059mg 1.24mg 0%
Methionine 0.021mg 0.413mg 0%
Phenylalanine 0.071mg 0.68mg 0%
Valine 0.062mg 0.741mg 0%
Histidine 0.034mg 0.413mg 0%
Omega-3 - EPA 0g 0.102g N/A
Omega-3 - DHA 0g 0.068g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
17% 81% 2%
Protein: 16.52 g
Fats: 0.75 g
Carbs: 0 g
Water: 80.95 g
Other: 1.78 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +979.7%
Contains more FatsFats +341.2%
Contains more WaterWater +16.3%
Contains more OtherOther +117.1%

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
26% 32% 42%
Saturated fat: Sat. Fat 0.181 g
Monounsaturated fat: Mono. Fat 0.22 g
Polyunsaturated fat: Poly. Fat 0.296 g
Contains less Sat. FatSaturated fat -79.6%
Contains more Mono. FatMonounsaturated fat +3566.7%
Contains more Poly. FatPolyunsaturated fat +289.5%

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. Lobster Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174208/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.