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  6. Yam vs. Smoked salmon

Yam vs. Smoked salmon — In-Depth Nutrition Comparison

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How are yam and smoked salmon different?

  • Yam is richer in vitamin C, potassium, manganese, and fiber, while smoked salmon is higher in vitamin B12, vitamin D, selenium, vitamin B3, and phosphorus.
  • Smoked salmon covers your daily need for vitamin B12, 136% more than yam.
  • Yam is lower in sodium.
  • Yam has a higher glycemic index (51) than smoked salmon (0).

Yam, raw and Fish, salmon, chinook, smoked types were used in this article.

Infographic

Yam vs Smoked salmon 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
5
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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +54.5%
Contains more PotassiumPotassium +366.3%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +2235.3%
Contains more IronIron +57.4%
Contains more CopperCopper +29.2%
Contains more ZincZinc +29.2%
Contains more PhosphorusPhosphorus +198.2%
Contains more SeleniumSelenium +4528.6%

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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +387%
Contains more Vitamin KVitamin K +2200%
Contains more FolateFolate +1050%
Contains more Vitamin AVitamin A +271.4%
Contains more Vitamin EVitamin E +285.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +215.6%
Contains more Vitamin B3Vitamin B3 +755.1%
Contains more Vitamin B5Vitamin B5 +177.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +439.4%
~equal in Vitamin B6 ~0.278mg

All nutrients comparison - raw data values

Nutrient Yam Smoked salmon DV% diff.
Vitamin B12 0µg 3.26µg 136%
Vitamin D 0IU 685IU 86%
Vitamin D 0µg 17.1µg 86%
Selenium 0.7µg 32.4µg 58%
Protein 1.53g 18.28g 34%
Sodium 9mg 672mg 29%
Vitamin B3 0.552mg 4.72mg 26%
Vitamin C 17.1mg 0mg 19%
Potassium 816mg 175mg 19%
Manganese 0.397mg 0.017mg 17%
Phosphorus 55mg 164mg 16%
Fiber 4.1g 0g 16%
Choline 16.5mg 89mg 13%
Vitamin B5 0.314mg 0.87mg 11%
Carbs 27.88g 0g 9%
Cholesterol 0mg 23mg 8%
Vitamin E 0.35mg 1.35mg 7%
Vitamin B1 0.112mg 0.023mg 7%
Copper 0.178mg 0.23mg 6%
Polyunsaturated fat 0.076g 0.995g 6%
Fats 0.17g 4.32g 6%
Vitamin B2 0.032mg 0.101mg 5%
Folate 23µg 2µg 5%
Monounsaturated fat 0.006g 2.023g 5%
Iron 0.54mg 0.85mg 4%
Saturated fat 0.037g 0.929g 4%
Vitamin A 7µg 26µg 2%
Vitamin K 2.3µg 0.1µg 2%
Calcium 17mg 11mg 1%
Magnesium 21mg 18mg 1%
Zinc 0.24mg 0.31mg 1%
Vitamin B6 0.293mg 0.278mg 1%
Calories 118kcal 117kcal 0%
Net carbs 23.78g 0g N/A
Sugar 0.5g 0g N/A
Tryptophan 0.012mg 0.205mg 0%
Threonine 0.054mg 0.801mg 0%
Isoleucine 0.052mg 0.842mg 0%
Leucine 0.096mg 1.486mg 0%
Lysine 0.059mg 1.679mg 0%
Methionine 0.021mg 0.541mg 0%
Phenylalanine 0.071mg 0.714mg 0%
Valine 0.062mg 0.942mg 0%
Histidine 0.034mg 0.538mg 0%
Omega-3 - EPA 0g 0.183g N/A
Omega-3 - DHA 0g 0.267g N/A
Omega-3 - DPA 0g 0.073g 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
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +1094.8%
Contains more FatsFats +2441.2%
Contains more OtherOther +558.5%
~equal in Water ~72g

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% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains less Sat. FatSaturated fat -96%
Contains more Mono. FatMonounsaturated fat +33616.7%
Contains more Poly. FatPolyunsaturated fat +1209.2%

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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.