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  6. Yam vs. Pacific saury raw

Yam vs. Pacific saury raw — In-Depth Nutrition Comparison

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Summary of differences between yam and pacific saury raw

  • Yam has more fiber, potassium, vitamin C, copper, and vitamin B6, while pacific saury raw has more vitamin B12, phosphorus, selenium, and vitamin D.
  • Pacific saury raw covers your daily need for vitamin B12, 83% more than yam.
  • Pacific saury raw has a lower glycemic index. The glycemic index of pacific saury raw is 0, while the glycemic index of yam is 51.

These are the specific foods used in this comparison Yam, raw and Fish, pike, northern, raw.

Infographic

Yam vs Pacific saury 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more PotassiumPotassium +215.1%
Contains more CopperCopper +249%
Contains less SodiumSodium -76.9%
Contains more ManganeseManganese +65.4%
Contains more MagnesiumMagnesium +47.6%
Contains more CalciumCalcium +235.3%
Contains more ZincZinc +179.2%
Contains more PhosphorusPhosphorus +300%
Contains more SeleniumSelenium +1700%
~equal in Iron ~0.55mg

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
6
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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin CVitamin C +350%
Contains more Vitamin EVitamin E +75%
Contains more Vitamin B1Vitamin B1 +93.1%
Contains more Vitamin B6Vitamin B6 +150.4%
Contains more Vitamin KVitamin K +2200%
Contains more FolateFolate +53.3%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +96.9%
Contains more Vitamin B3Vitamin B3 +316.7%
Contains more Vitamin B5Vitamin B5 +138.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +293.9%

All nutrients comparison - raw data values

Nutrient Yam Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Protein 1.53g 19.26g 35%
Phosphorus 55mg 220mg 24%
Selenium 0.7µg 12.6µg 22%
Potassium 816mg 259mg 16%
Fiber 4.1g 0g 16%
Vitamin C 17.1mg 3.8mg 15%
Vitamin B6 0.293mg 0.117mg 14%
Copper 0.178mg 0.051mg 14%
Cholesterol 0mg 39mg 13%
Vitamin D 0µg 2.5µg 13%
Vitamin D 0IU 99IU 12%
Vitamin B3 0.552mg 2.3mg 11%
Vitamin B5 0.314mg 0.75mg 9%
Carbs 27.88g 0g 9%
Choline 16.5mg 65mg 9%
Manganese 0.397mg 0.24mg 7%
Vitamin B1 0.112mg 0.058mg 5%
Zinc 0.24mg 0.67mg 4%
Calcium 17mg 57mg 4%
Vitamin B2 0.032mg 0.063mg 2%
Vitamin K 2.3µg 0.1µg 2%
Folate 23µg 15µg 2%
Calories 118kcal 88kcal 2%
Vitamin A 7µg 21µg 2%
Magnesium 21mg 31mg 2%
Vitamin E 0.35mg 0.2mg 1%
Sodium 9mg 39mg 1%
Fats 0.17g 0.69g 1%
Polyunsaturated fat 0.076g 0.202g 1%
Net carbs 23.78g 0g N/A
Iron 0.54mg 0.55mg 0%
Sugar 0.5g 0g N/A
Saturated fat 0.037g 0.118g 0%
Monounsaturated fat 0.006g 0.157g 0%
Tryptophan 0.012mg 0.216mg 0%
Threonine 0.054mg 0.844mg 0%
Isoleucine 0.052mg 0.887mg 0%
Leucine 0.096mg 1.565mg 0%
Lysine 0.059mg 1.768mg 0%
Methionine 0.021mg 0.57mg 0%
Phenylalanine 0.071mg 0.752mg 0%
Valine 0.062mg 0.992mg 0%
Histidine 0.034mg 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g 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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +1158.8%
Contains more FatsFats +305.9%
Contains more WaterWater +13.4%
Contains more OtherOther +37.8%

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% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains less Sat. FatSaturated fat -68.6%
Contains more Mono. FatMonounsaturated fat +2516.7%
Contains more Poly. FatPolyunsaturated fat +165.8%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.