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  6. Yam vs. Skipjack tuna

Yam vs. Skipjack tuna — In-Depth Nutrition Comparison

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Differences between yam and skipjack tuna

  • Yam is higher in vitamin C, manganese, and fiber; however, skipjack tuna is richer in vitamin B3, vitamin B12, selenium, vitamin B6, phosphorus, and iron.
  • Skipjack tuna's daily need coverage for vitamin B3 is 114% higher.
  • Skipjack tuna has a lower glycemic index (0) than yam (51).

The food types used in this comparison are Yam, raw and Fish, tuna, skipjack, fresh, cooked, dry heat.

Infographic

Yam vs Skipjack tuna 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 31% 11% 46% 60% 37% 29% 122% 6.1% 2.5% 255%
Contains more PotassiumPotassium +56.3%
Contains more CopperCopper +61.8%
Contains less SodiumSodium -80.9%
Contains more ManganeseManganese +1989.5%
Contains more MagnesiumMagnesium +109.5%
Contains more CalciumCalcium +117.6%
Contains more IronIron +196.3%
Contains more ZincZinc +337.5%
Contains more PhosphorusPhosphorus +418.2%
Contains more SeleniumSelenium +6585.7%

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
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 3.3% 6% 0% 0% 9.5% 28% 352% 29% 226% 274% 0% 7.5% 0%
Contains more Vitamin CVitamin C +1610%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +194.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +130%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +157.1%
Contains more Vitamin B2Vitamin B2 +281.3%
Contains more Vitamin B3Vitamin B3 +3297.8%
Contains more Vitamin B5Vitamin B5 +54.5%
Contains more Vitamin B6Vitamin B6 +234.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Yam Skipjack tuna DV% diff.
Vitamin B3 0.552mg 18.756mg 114%
Vitamin B12 0µg 2.19µg 91%
Selenium 0.7µg 46.8µg 84%
Vitamin B6 0.293mg 0.981mg 53%
Protein 1.53g 28.21g 53%
Phosphorus 55mg 285mg 33%
Cholesterol 0mg 60mg 20%
Vitamin C 17.1mg 1mg 18%
Fiber 4.1g 0g 16%
Manganese 0.397mg 0.019mg 16%
Iron 0.54mg 1.6mg 13%
Carbs 27.88g 0g 9%
Potassium 816mg 522mg 9%
Copper 0.178mg 0.11mg 8%
Vitamin B2 0.032mg 0.122mg 7%
Zinc 0.24mg 1.05mg 7%
Vitamin B1 0.112mg 0.038mg 6%
Magnesium 21mg 44mg 5%
Choline 16.5mg 3%
Vitamin B5 0.314mg 0.485mg 3%
Folate 23µg 10µg 3%
Sodium 9mg 47mg 2%
Saturated fat 0.037g 0.42g 2%
Vitamin E 0.35mg 2%
Calcium 17mg 37mg 2%
Polyunsaturated fat 0.076g 0.403g 2%
Fats 0.17g 1.29g 2%
Vitamin K 2.3µg 2%
Monounsaturated fat 0.006g 0.243g 1%
Calories 118kcal 132kcal 1%
Vitamin A 7µg 18µg 1%
Net carbs 23.78g 0g N/A
Sugar 0.5g N/A
Tryptophan 0.012mg 0.316mg 0%
Threonine 0.054mg 1.237mg 0%
Isoleucine 0.052mg 1.3mg 0%
Leucine 0.096mg 2.293mg 0%
Lysine 0.059mg 2.59mg 0%
Methionine 0.021mg 0.835mg 0%
Phenylalanine 0.071mg 1.101mg 0%
Valine 0.062mg 1.453mg 0%
Histidine 0.034mg 0.83mg 0%
Omega-3 - EPA 0g 0.091g N/A
Omega-3 - DHA 0g 0.237g N/A
Omega-3 - DPA 0g 0.017g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
28% 62% 8%
Protein: 28.21 g
Fats: 1.29 g
Carbs: 0 g
Water: 62.28 g
Other: 8.22 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +11.8%
Contains more ProteinProtein +1743.8%
Contains more FatsFats +658.8%
Contains more OtherOther +902.4%

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
39% 23% 38%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.243 g
Polyunsaturated fat: Poly. Fat 0.403 g
Contains less Sat. FatSaturated fat -91.2%
Contains more Mono. FatMonounsaturated fat +3950%
Contains more Poly. FatPolyunsaturated fat +430.3%

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. Skipjack tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172005/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.