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  6. Yam vs. Tuna Bluefin

Yam vs. Tuna Bluefin — In-Depth Nutrition Comparison

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How are Yam and Tuna Bluefin different?

  • Yam is higher in Vitamin C, and Fiber, however, Tuna Bluefin is richer in Vitamin B12, Selenium, Vitamin A RAE, Vitamin B3, Phosphorus, Vitamin B5, Vitamin B2, and Vitamin B6.
  • Daily need coverage for Vitamin B12 from Tuna Bluefin is 453% higher.

Yam, raw and Fish, tuna, fresh, bluefin, cooked, dry heat are the varieties used in this article.

Infographic

Yam vs Tuna Bluefin 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
:
5
Tuna Bluefin
Tuna Bluefin
Contains more Calcium +70%
Contains more Potassium +152.6%
Contains less Sodium -82%
Contains more Copper +61.8%
Contains more Manganese +1885%
Contains more Iron +142.6%
Contains more Magnesium +204.8%
Contains more Phosphorus +492.7%
Contains more Zinc +220.8%
Contains more Selenium +6585.7%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Tuna Bluefin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 50% 46% 140% 29% 7% 22% 37% 3% 256%
Contains more Calcium +70%
Contains more Potassium +152.6%
Contains less Sodium -82%
Contains more Copper +61.8%
Contains more Manganese +1885%
Contains more Iron +142.6%
Contains more Magnesium +204.8%
Contains more Phosphorus +492.7%
Contains more Zinc +220.8%
Contains more Selenium +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
5
:
7
Tuna Bluefin
Tuna Bluefin
Contains more Vitamin C +∞%
Contains more Folate +1050%
Contains more Vitamin A +1726.1%
Contains more Vitamin B1 +148.2%
Contains more Vitamin B2 +856.3%
Contains more Vitamin B3 +1809.4%
Contains more Vitamin B5 +336.3%
Contains more Vitamin B6 +79.2%
Contains more Vitamin B12 +∞%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Tuna Bluefin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 152% 0% 0% 0% 70% 71% 198% 83% 122% 2% 1361% 0%
Contains more Vitamin C +∞%
Contains more Folate +1050%
Contains more Vitamin A +1726.1%
Contains more Vitamin B1 +148.2%
Contains more Vitamin B2 +856.3%
Contains more Vitamin B3 +1809.4%
Contains more Vitamin B5 +336.3%
Contains more Vitamin B6 +79.2%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
:
3
Tuna Bluefin
Tuna Bluefin
Contains more Carbs +∞%
Contains more Water +17.8%
Contains more Protein +1854.9%
Contains more Fats +3594.1%
Contains more Other +475.6%
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Tuna Bluefin
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Contains more Carbs +∞%
Contains more Water +17.8%
Contains more Protein +1854.9%
Contains more Fats +3594.1%
Contains more Other +475.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
:
2
Tuna Bluefin
Tuna Bluefin
Contains less Saturated Fat -97.7%
Contains more Monounsaturated Fat +34116.7%
Contains more Polyunsaturated fat +2326.3%
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Tuna Bluefin
29% 37% 33%
Saturated Fat: 1.612 g
Monounsaturated Fat: 2.053 g
Polyunsaturated fat: 1.844 g
Contains less Saturated Fat -97.7%
Contains more Monounsaturated Fat +34116.7%
Contains more Polyunsaturated fat +2326.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam Tuna Bluefin
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yam Tuna Bluefin Opinion
Net carbs 23.78g 0g Yam
Protein 1.53g 29.91g Tuna Bluefin
Fats 0.17g 6.28g Tuna Bluefin
Carbs 27.88g 0g Yam
Calories 118kcal 184kcal Tuna Bluefin
Sugar 0.5g Tuna Bluefin
Fiber 4.1g 0g Yam
Calcium 17mg 10mg Yam
Iron 0.54mg 1.31mg Tuna Bluefin
Magnesium 21mg 64mg Tuna Bluefin
Phosphorus 55mg 326mg Tuna Bluefin
Potassium 816mg 323mg Yam
Sodium 9mg 50mg Yam
Zinc 0.24mg 0.77mg Tuna Bluefin
Copper 0.178mg 0.11mg Yam
Manganese 0.397mg 0.02mg Yam
Selenium 0.7µg 46.8µg Tuna Bluefin
Vitamin A 138IU 2520IU Tuna Bluefin
Vitamin A RAE 7µg 757µg Tuna Bluefin
Vitamin E 0.35mg Yam
Vitamin C 17.1mg 0mg Yam
Vitamin B1 0.112mg 0.278mg Tuna Bluefin
Vitamin B2 0.032mg 0.306mg Tuna Bluefin
Vitamin B3 0.552mg 10.54mg Tuna Bluefin
Vitamin B5 0.314mg 1.37mg Tuna Bluefin
Vitamin B6 0.293mg 0.525mg Tuna Bluefin
Folate 23µg 2µg Yam
Vitamin B12 0µg 10.88µg Tuna Bluefin
Vitamin K 2.3µg Yam
Tryptophan 0.012mg 0.335mg Tuna Bluefin
Threonine 0.054mg 1.311mg Tuna Bluefin
Isoleucine 0.052mg 1.378mg Tuna Bluefin
Leucine 0.096mg 2.431mg Tuna Bluefin
Lysine 0.059mg 2.747mg Tuna Bluefin
Methionine 0.021mg 0.885mg Tuna Bluefin
Phenylalanine 0.071mg 1.168mg Tuna Bluefin
Valine 0.062mg 1.541mg Tuna Bluefin
Histidine 0.034mg 0.88mg Tuna Bluefin
Cholesterol 0mg 49mg Yam
Saturated Fat 0.037g 1.612g Yam
Omega-3 - DHA 0g 1.141g Tuna Bluefin
Omega-3 - EPA 0g 0.363g Tuna Bluefin
Omega-3 - DPA 0g 0.16g Tuna Bluefin
Monounsaturated Fat 0.006g 2.053g Tuna Bluefin
Polyunsaturated fat 0.076g 1.844g Tuna Bluefin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Tuna Bluefin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
19%
Yam
171%
Tuna Bluefin
Minerals Daily Need Coverage Score
26%
Yam
59%
Tuna Bluefin

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 41mg)
Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 49mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 1.575g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $6.8)
Which food is lower in Sugar?
Tuna Bluefin
Tuna Bluefin is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Tuna Bluefin
Tuna Bluefin is lower in glycemic index (difference - 51)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Tuna Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.