Yam vs. Roe — In-Depth Nutrition Comparison
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How are yam and roe different?
- Yam is richer in manganese, fiber, and potassium, while roe is higher in vitamin B12, selenium, vitamin B2, phosphorus, folate, and vitamin B5.
- Roe covers your daily need for vitamin B12, 481% more than yam.
- Yam has a higher glycemic index (51) than roe (27).
Yam, raw and Fish, roe, mixed species, cooked, dry heat types were used in this article.
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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.
| Contains more PotassiumPotassium | +188.3% |
| Contains more CopperCopper | +39.1% |
| Contains less SodiumSodium | -92.3% |
| Contains more ManganeseManganese | +2953.8% |
| Contains more MagnesiumMagnesium | +23.8% |
| Contains more CalciumCalcium | +64.7% |
| Contains more IronIron | +42.6% |
| Contains more ZincZinc | +433.3% |
| Contains more PhosphorusPhosphorus | +836.4% |
| Contains more SeleniumSelenium | +7285.7% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B6Vitamin B6 | +58.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +1200% |
| Contains more Vitamin B1Vitamin B1 | +147.3% |
| Contains more Vitamin B2Vitamin B2 | +2865.6% |
| Contains more Vitamin B3Vitamin B3 | +297.1% |
| Contains more Vitamin B5Vitamin B5 | +267.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +300% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 11.54µg | 481% |
| Cholesterol | 0mg | 479mg | 160% |
| Selenium | 0.7µg | 51.7µg | 93% |
| Vitamin B2 | 0.032mg | 0.949mg | 71% |
| Phosphorus | 55mg | 515mg | 66% |
| Protein | 1.53g | 28.62g | 54% |
| Polyunsaturated fat | 0.076g | 3.404g | 22% |
| Vitamin B5 | 0.314mg | 1.154mg | 17% |
| Folate | 23µg | 92µg | 17% |
| Manganese | 0.397mg | 0.013mg | 17% |
| Potassium | 816mg | 283mg | 16% |
| Fiber | 4.1g | 0g | 16% |
| Vitamin B1 | 0.112mg | 0.277mg | 14% |
| Fats | 0.17g | 8.23g | 12% |
| Vitamin B3 | 0.552mg | 2.192mg | 10% |
| Carbs | 27.88g | 1.92g | 9% |
| Zinc | 0.24mg | 1.28mg | 9% |
| Vitamin A | 7µg | 91µg | 9% |
| Saturated fat | 0.037g | 1.866g | 8% |
| Vitamin B6 | 0.293mg | 0.185mg | 8% |
| Copper | 0.178mg | 0.128mg | 6% |
| Sodium | 9mg | 117mg | 5% |
| Monounsaturated fat | 0.006g | 2.129g | 5% |
| Calories | 118kcal | 204kcal | 4% |
| Iron | 0.54mg | 0.77mg | 3% |
| Choline | 16.5mg | 3% | |
| Vitamin E | 0.35mg | 2% | |
| Vitamin K | 2.3µg | 2% | |
| Calcium | 17mg | 28mg | 1% |
| Magnesium | 21mg | 26mg | 1% |
| Vitamin C | 17.1mg | 16.4mg | 1% |
| Net carbs | 23.78g | 1.92g | N/A |
| Sugar | 0.5g | N/A | |
| Tryptophan | 0.012mg | 0.375mg | 0% |
| Threonine | 0.054mg | 1.305mg | 0% |
| Isoleucine | 0.052mg | 1.465mg | 0% |
| Leucine | 0.096mg | 2.509mg | 0% |
| Lysine | 0.059mg | 2.179mg | 0% |
| Methionine | 0.021mg | 0.71mg | 0% |
| Phenylalanine | 0.071mg | 1.401mg | 0% |
| Valine | 0.062mg | 1.676mg | 0% |
| Histidine | 0.034mg | 0.778mg | 0% |
| Omega-3 - EPA | 0g | 1.26g | N/A |
| Omega-3 - DHA | 0g | 1.747g | N/A |
| Omega-3 - DPA | 0g | 0.105g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +1352.1% |
| Contains more WaterWater | +18.7% |
| Contains more ProteinProtein | +1770.6% |
| Contains more FatsFats | +4741.2% |
| Contains more OtherOther | +217.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98% |
| Contains more Mono. FatMonounsaturated fat | +35383.3% |
| Contains more Poly. FatPolyunsaturated fat | +4378.9% |