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  6. Yam vs. Shark raw

Yam vs. Shark raw — In-Depth Nutrition Comparison

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What are the main differences between yam and shark raw?

  • Yam is richer in potassium, vitamin C, manganese, fiber, and copper, yet shark raw is richer in selenium, vitamin B12, phosphorus, and vitamin B3.
  • Shark raw's daily need coverage for selenium is 65% higher.
  • Shark raw has a lower glycemic index than yam.

We used Yam, raw and Fish, shark, mixed species, raw types in this comparison.

Infographic

Yam vs Shark 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 35% 10% 14% 32% 11% 12% 90% 10% 2% 199%
Contains more PotassiumPotassium +410%
Contains more CopperCopper +439.4%
Contains less SodiumSodium -88.6%
Contains more ManganeseManganese +2546.7%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +100%
Contains more IronIron +55.6%
Contains more ZincZinc +79.2%
Contains more PhosphorusPhosphorus +281.8%
Contains more SeleniumSelenium +5114.3%

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
4
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% 23% 20% 9% 11% 14% 55% 42% 92% 186% 0.25% 2.3% 35%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin KVitamin K +2200%
Contains more FolateFolate +666.7%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin EVitamin E +185.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +93.8%
Contains more Vitamin B3Vitamin B3 +432.2%
Contains more Vitamin B5Vitamin B5 +121.3%
Contains more Vitamin B6Vitamin B6 +36.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +293.9%

All nutrients comparison - raw data values

Nutrient Yam Shark raw DV% diff.
Selenium 0.7µg 36.5µg 65%
Vitamin B12 0µg 1.49µg 62%
Protein 1.53g 20.98g 39%
Phosphorus 55mg 210mg 22%
Vitamin C 17.1mg 0mg 19%
Potassium 816mg 160mg 19%
Cholesterol 0mg 51mg 17%
Manganese 0.397mg 0.015mg 17%
Fiber 4.1g 0g 16%
Copper 0.178mg 0.033mg 16%
Vitamin B3 0.552mg 2.938mg 15%
Choline 16.5mg 65mg 9%
Carbs 27.88g 0g 9%
Vitamin B6 0.293mg 0.4mg 8%
Vitamin B5 0.314mg 0.695mg 8%
Magnesium 21mg 49mg 7%
Fats 0.17g 4.51g 7%
Vitamin A 7µg 70µg 7%
Polyunsaturated fat 0.076g 1.195g 7%
Vitamin B1 0.112mg 0.042mg 6%
Folate 23µg 3µg 5%
Monounsaturated fat 0.006g 1.808g 5%
Iron 0.54mg 0.84mg 4%
Vitamin E 0.35mg 1mg 4%
Saturated fat 0.037g 0.925g 4%
Vitamin D 0µg 0.6µg 3%
Sodium 9mg 79mg 3%
Vitamin D 0IU 24IU 3%
Vitamin B2 0.032mg 0.062mg 2%
Zinc 0.24mg 0.43mg 2%
Vitamin K 2.3µg 0.1µg 2%
Calcium 17mg 34mg 2%
Calories 118kcal 130kcal 1%
Net carbs 23.78g 0g N/A
Sugar 0.5g 0g N/A
Tryptophan 0.012mg 0.235mg 0%
Threonine 0.054mg 0.92mg 0%
Isoleucine 0.052mg 0.967mg 0%
Leucine 0.096mg 1.705mg 0%
Lysine 0.059mg 1.926mg 0%
Methionine 0.021mg 0.621mg 0%
Phenylalanine 0.071mg 0.819mg 0%
Valine 0.062mg 1.081mg 0%
Histidine 0.034mg 0.618mg 0%
Omega-3 - EPA 0g 0.316g N/A
Omega-3 - DHA 0g 0.527g N/A
Omega-3 - DPA 0g 0.109g 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
21% 5% 74%
Protein: 20.98 g
Fats: 4.51 g
Carbs: 0 g
Water: 73.58 g
Other: 0.93 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +1271.2%
Contains more FatsFats +2552.9%
Contains more OtherOther +13.4%
~equal in Water ~73.58g

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
24% 46% 30%
Saturated fat: Sat. Fat 0.925 g
Monounsaturated fat: Mono. Fat 1.808 g
Polyunsaturated fat: Poly. Fat 1.195 g
Contains less Sat. FatSaturated fat -96%
Contains more Mono. FatMonounsaturated fat +30033.3%
Contains more Poly. FatPolyunsaturated fat +1472.4%

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. Shark raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173697/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.