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  6. Yam vs. Surimi

Yam vs. Surimi — In-Depth Nutrition Comparison

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Significant differences between yam and surimi

  • Yam has more potassium, vitamin B6, vitamin C, manganese, fiber, and copper; however, surimi is richer in vitamin B12, selenium, and phosphorus.
  • Surimi covers your daily vitamin B12 needs 67% more than yam.

Specific food types used in this comparison are Yam, raw and Fish, surimi.

Infographic

Yam vs Surimi 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
6
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%
Surimi
Surimi
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
Contains more CalciumCalcium +88.9%
Contains more PotassiumPotassium +628.6%
Contains more IronIron +107.7%
Contains more CopperCopper +456.3%
Contains less SodiumSodium -93.7%
Contains more ManganeseManganese +3509.1%
Contains more MagnesiumMagnesium +104.8%
Contains more ZincZinc +37.5%
Contains more PhosphorusPhosphorus +412.7%
Contains more SeleniumSelenium +3914.3%

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
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Surimi
Surimi
3
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% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +460%
Contains more Vitamin B2Vitamin B2 +52.4%
Contains more Vitamin B3Vitamin B3 +150.9%
Contains more Vitamin B5Vitamin B5 +348.6%
Contains more Vitamin B6Vitamin B6 +876.7%
Contains more Vitamin KVitamin K +2200%
Contains more FolateFolate +1050%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +185.7%
Contains more Vitamin EVitamin E +80%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Yam Surimi DV% diff.
Vitamin B12 0µg 1.6µg 67%
Selenium 0.7µg 28.1µg 50%
Phosphorus 55mg 282mg 32%
Protein 1.53g 15.18g 27%
Potassium 816mg 112mg 21%
Vitamin B6 0.293mg 0.03mg 20%
Vitamin C 17.1mg 0mg 19%
Manganese 0.397mg 0.011mg 17%
Fiber 4.1g 0g 16%
Copper 0.178mg 0.032mg 16%
Cholesterol 0mg 30mg 10%
Vitamin B1 0.112mg 0.02mg 8%
Carbs 27.88g 6.85g 7%
Sodium 9mg 143mg 6%
Vitamin B5 0.314mg 0.07mg 5%
Folate 23µg 2µg 5%
Magnesium 21mg 43mg 5%
Iron 0.54mg 0.26mg 4%
Choline 16.5mg 3%
Vitamin K 2.3µg 0.1µg 2%
Vitamin E 0.35mg 0.63mg 2%
Polyunsaturated fat 0.076g 0.443g 2%
Vitamin B3 0.552mg 0.22mg 2%
Saturated fat 0.037g 0.191g 1%
Calories 118kcal 99kcal 1%
Vitamin B2 0.032mg 0.021mg 1%
Vitamin A 7µg 20µg 1%
Zinc 0.24mg 0.33mg 1%
Calcium 17mg 9mg 1%
Fats 0.17g 0.9g 1%
Net carbs 23.78g 6.85g N/A
Sugar 0.5g 0g N/A
Monounsaturated fat 0.006g 0.149g 0%
Tryptophan 0.012mg 0.092mg 0%
Threonine 0.054mg 0.734mg 0%
Isoleucine 0.052mg 0.709mg 0%
Leucine 0.096mg 1.202mg 0%
Lysine 0.059mg 1.387mg 0%
Methionine 0.021mg 0.515mg 0%
Phenylalanine 0.071mg 0.595mg 0%
Valine 0.062mg 0.77mg 0%
Histidine 0.034mg 0.35mg 0%
Omega-3 - EPA 0g 0.157g N/A
Omega-3 - DHA 0g 0.241g N/A
Omega-3 - DPA 0g 0.014g 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
Surimi
Surimi
3
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
Contains more CarbsCarbs +307%
Contains more OtherOther +12.3%
Contains more ProteinProtein +892.2%
Contains more FatsFats +429.4%
~equal in Water ~76.34g

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
Surimi
Surimi
2
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 g
Contains less Sat. FatSaturated fat -80.6%
Contains more Mono. FatMonounsaturated fat +2383.3%
Contains more Poly. FatPolyunsaturated fat +482.9%

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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.