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  6. Yam vs. Tuna salad

Yam vs. Tuna salad — In-Depth Nutrition Comparison

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How are yam and tuna salad different?

  • Yam is higher in potassium, vitamin C, fiber, vitamin B6, and manganese; however, tuna salad is richer in selenium, vitamin B12, vitamin B3, and phosphorus.
  • Daily need coverage for selenium for tuna salad is 74% higher.
  • Yam has less sodium.

Yam, raw and Fish, tuna salad are the varieties used in this article.

Infographic

Yam vs Tuna salad 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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more PotassiumPotassium +358.4%
Contains more CopperCopper +22.8%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +892.5%
Contains more IronIron +85.2%
Contains more ZincZinc +133.3%
Contains more PhosphorusPhosphorus +223.6%
Contains more SeleniumSelenium +5785.7%
~equal in Magnesium ~19mg
~equal in Calcium ~17mg

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
8
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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin CVitamin C +677.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +261.3%
Contains more Vitamin B5Vitamin B5 +20.8%
Contains more Vitamin B6Vitamin B6 +261.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +187.5%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +242.9%
Contains more Vitamin B2Vitamin B2 +118.8%
Contains more Vitamin B3Vitamin B3 +1113.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Yam Tuna salad DV% diff.
Selenium 0.7µg 41.2µg 74%
Vitamin B12 0µg 1.2µg 50%
Vitamin B3 0.552mg 6.7mg 38%
Protein 1.53g 16.04g 29%
Polyunsaturated fat 0.076g 4.122g 27%
Potassium 816mg 178mg 19%
Phosphorus 55mg 178mg 18%
Vitamin C 17.1mg 2.2mg 17%
Sodium 9mg 402mg 17%
Manganese 0.397mg 0.04mg 16%
Vitamin B6 0.293mg 0.081mg 16%
Fiber 4.1g 0g 16%
Fats 0.17g 9.26g 14%
Vitamin B1 0.112mg 0.031mg 7%
Saturated fat 0.037g 1.544g 7%
Monounsaturated fat 0.006g 2.887g 7%
Carbs 27.88g 9.41g 6%
Iron 0.54mg 1mg 6%
Copper 0.178mg 0.145mg 4%
Folate 23µg 8µg 4%
Cholesterol 0mg 13mg 4%
Calories 118kcal 187kcal 3%
Choline 16.5mg 3%
Vitamin B2 0.032mg 0.07mg 3%
Zinc 0.24mg 0.56mg 3%
Vitamin E 0.35mg 2%
Vitamin A 7µg 24µg 2%
Vitamin K 2.3µg 2%
Vitamin B5 0.314mg 0.26mg 1%
Net carbs 23.78g 9.41g N/A
Magnesium 21mg 19mg 0%
Calcium 17mg 17mg 0%
Sugar 0.5g N/A
Tryptophan 0.012mg 0.18mg 0%
Threonine 0.054mg 0.701mg 0%
Isoleucine 0.052mg 0.739mg 0%
Leucine 0.096mg 1.293mg 0%
Lysine 0.059mg 1.457mg 0%
Methionine 0.021mg 0.47mg 0%
Phenylalanine 0.071mg 0.626mg 0%
Valine 0.062mg 0.824mg 0%
Histidine 0.034mg 0.467mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0g 0.055g 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
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more CarbsCarbs +196.3%
Contains more ProteinProtein +948.4%
Contains more FatsFats +5347.1%
Contains more OtherOther +159.8%
~equal in Water ~63.16g

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
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains less Sat. FatSaturated fat -97.6%
Contains more Mono. FatMonounsaturated fat +48016.7%
Contains more Poly. FatPolyunsaturated fat +5323.7%

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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.