Yam vs. Fish sandwich — In-Depth Nutrition Comparison
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What are the main differences between yam and fish sandwiches?
- Yam is richer in potassium, vitamin B6, vitamin C, fiber, and copper, yet fish sandwiches are richer in selenium, vitamin B12, and iron.
- Fish sandwiches' daily need coverage for selenium is 31% higher.
- Yam has 10 times more vitamin C than fish sandwiches. Yam has 17.1mg of vitamin C, while fish sandwiches have 1.8mg.
- Yam contains less sodium.
We used Yam, raw and Fast foods, fish sandwich, with tartar sauce types in this comparison.
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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 | +296.1% |
| Contains more CopperCopper | +137.3% |
| Contains less SodiumSodium | -98.5% |
| Contains more ManganeseManganese | +50.4% |
| Contains more MagnesiumMagnesium | +19% |
| Contains more CalciumCalcium | +117.6% |
| Contains more IronIron | +177.8% |
| Contains more ZincZinc | +104.2% |
| Contains more PhosphorusPhosphorus | +110.9% |
| Contains more SeleniumSelenium | +2471.4% |
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.
| Contains more Vitamin CVitamin C | +850% |
| Contains more Vitamin AVitamin A | +16.7% |
| Contains more Vitamin B6Vitamin B6 | +318.6% |
| Contains more Vitamin EVitamin E | +57.1% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +87.5% |
| Contains more Vitamin B2Vitamin B2 | +337.5% |
| Contains more Vitamin B3Vitamin B3 | +289.5% |
| Contains more Vitamin B5Vitamin B5 | +17.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +491.3% |
| Contains more FolateFolate | +100% |
| Contains more CholineCholine | +75.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.076g | 6.257g | 41% |
| Selenium | 0.7µg | 18µg | 31% |
| Vitamin B12 | 0µg | 0.68µg | 28% |
| Sodium | 9mg | 602mg | 26% |
| Fats | 0.17g | 12.45g | 19% |
| Protein | 1.53g | 10.29g | 18% |
| Potassium | 816mg | 206mg | 18% |
| Vitamin B6 | 0.293mg | 0.07mg | 17% |
| Vitamin C | 17.1mg | 1.8mg | 17% |
| Cholesterol | 0mg | 35mg | 12% |
| Iron | 0.54mg | 1.5mg | 12% |
| Fiber | 4.1g | 1g | 12% |
| Copper | 0.178mg | 0.075mg | 11% |
| Vitamin B3 | 0.552mg | 2.15mg | 10% |
| Vitamin K | 2.3µg | 13.6µg | 9% |
| Saturated fat | 0.037g | 1.949g | 9% |
| Phosphorus | 55mg | 116mg | 9% |
| Vitamin B2 | 0.032mg | 0.14mg | 8% |
| Vitamin B1 | 0.112mg | 0.21mg | 8% |
| Calories | 118kcal | 257kcal | 7% |
| Manganese | 0.397mg | 0.264mg | 6% |
| Monounsaturated fat | 0.006g | 2.595g | 6% |
| Folate | 23µg | 46µg | 6% |
| Calcium | 17mg | 37mg | 2% |
| Choline | 16.5mg | 28.9mg | 2% |
| Zinc | 0.24mg | 0.49mg | 2% |
| Fructose | 1.47g | 2% | |
| Vitamin D | 0µg | 0.2µg | 1% |
| Magnesium | 21mg | 25mg | 1% |
| Vitamin B5 | 0.314mg | 0.37mg | 1% |
| Vitamin E | 0.35mg | 0.55mg | 1% |
| Vitamin D | 0IU | 9IU | 1% |
| Carbs | 27.88g | 26.69g | 0% |
| Net carbs | 23.78g | 25.69g | N/A |
| Sugar | 0.5g | 3.53g | N/A |
| Vitamin A | 7µg | 6µg | 0% |
| Trans fat | 0g | 0.08g | N/A |
| 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 | 0.029g | N/A |
| Omega-3 - DHA | 0g | 0.064g | N/A |
| Omega-3 - ALA | 0.489g | N/A | |
| Omega-3 - DPA | 0g | 0.003g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.023g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.002g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.005g | N/A | |
| Omega-6 - Linoleic acid | 5.561g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.53 g
Fats:
0.17 g
Carbs:
27.88 g
Water:
69.6 g
Other:
0.82 g
Protein:
10.29 g
Fats:
12.45 g
Carbs:
26.69 g
Water:
48.44 g
Other:
2.13 g
| Contains more WaterWater | +43.7% |
| Contains more ProteinProtein | +572.5% |
| Contains more FatsFats | +7223.5% |
| Contains more OtherOther | +159.8% |
~equal in
Carbs
~26.69g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.037 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.076 g
Saturated fat:
Sat. Fat
1.949 g
Monounsaturated fat:
Mono. Fat
2.595 g
Polyunsaturated fat:
Poly. Fat
6.257 g
| Contains less Sat. FatSaturated fat | -98.1% |
| Contains more Mono. FatMonounsaturated fat | +43150% |
| Contains more Poly. FatPolyunsaturated fat | +8132.9% |