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  6. Beef broiled vs. Yam

Beef broiled vs. Yam — In-Depth Nutrition Comparison

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How are beef broiled and yam different?

  • Beef broiled is higher in vitamin B12, zinc, selenium, vitamin B3, iron, and phosphorus; however, yam is richer in vitamin C and manganese.
  • Daily need coverage for vitamin B12 for beef broiled is 110% higher.
  • Beef broiled has a lower glycemic index (0) than yam (51).

Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled and Yam, raw are the varieties used in this article.

Infographic

Beef broiled vs Yam 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.4% 28% 98% 28% 172% 85% 9.4% 1.6% 117%
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%
Contains more IronIron +381.5%
Contains more ZincZinc +2529.2%
Contains more PhosphorusPhosphorus +260%
Contains more SeleniumSelenium +2971.4%
Contains more PotassiumPotassium +156.6%
Contains more CopperCopper +109.4%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +3208.3%
~equal in Magnesium ~21mg
~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.
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% 1% 2.4% 0% 12% 41% 101% 39% 88% 330% 3% 6.8% 45%
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%
Contains more Vitamin B2Vitamin B2 +450%
Contains more Vitamin B3Vitamin B3 +874.3%
Contains more Vitamin B5Vitamin B5 +109.6%
Contains more Vitamin B6Vitamin B6 +30.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +399.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin EVitamin E +191.7%
Contains more Vitamin B1Vitamin B1 +143.5%
Contains more Vitamin KVitamin K +91.7%
Contains more FolateFolate +155.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Beef broiled Yam DV% diff.
Vitamin B12 2.64µg 0µg 110%
Zinc 6.31mg 0.24mg 55%
Protein 25.93g 1.53g 49%
Selenium 21.5µg 0.7µg 38%
Vitamin B3 5.378mg 0.552mg 30%
Cholesterol 88mg 0mg 29%
Saturated fat 5.895g 0.037g 27%
Iron 2.6mg 0.54mg 26%
Fats 15.41g 0.17g 23%
Phosphorus 198mg 55mg 20%
Vitamin C 0mg 17.1mg 19%
Manganese 0.012mg 0.397mg 17%
Monounsaturated fat 6.668g 0.006g 17%
Fiber 0g 4.1g 16%
Potassium 318mg 816mg 15%
Choline 82.4mg 16.5mg 12%
Vitamin B2 0.176mg 0.032mg 11%
Copper 0.085mg 0.178mg 10%
Carbs 0g 27.88g 9%
Vitamin B6 0.382mg 0.293mg 7%
Vitamin B5 0.658mg 0.314mg 7%
Calories 250kcal 118kcal 7%
Vitamin B1 0.046mg 0.112mg 6%
Folate 9µg 23µg 4%
Sodium 72mg 9mg 3%
Polyunsaturated fat 0.484g 0.076g 3%
Vitamin E 0.12mg 0.35mg 2%
Vitamin K 1.2µg 2.3µg 1%
Net carbs 0g 23.78g N/A
Vitamin D 2IU 0IU 0%
Magnesium 21mg 21mg 0%
Calcium 18mg 17mg 0%
Sugar 0g 0.5g N/A
Vitamin A 3µg 7µg 0%
Trans fat 0.572g 0g N/A
Tryptophan 0.094mg 0.012mg 0%
Threonine 0.72mg 0.054mg 0%
Isoleucine 0.822mg 0.052mg 0%
Leucine 1.45mg 0.096mg 0%
Lysine 1.54mg 0.059mg 0%
Methionine 0.478mg 0.021mg 0%
Phenylalanine 0.725mg 0.071mg 0%
Valine 0.914mg 0.062mg 0%
Histidine 0.604mg 0.034mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.044g N/A
Omega-3 - DPA 0.016g 0g N/A
Omega-6 - Gamma-linoleic acid 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
Yam
Yam
3
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +1594.8%
Contains more FatsFats +8964.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +20%
Contains more OtherOther +20.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 51% 4%
Saturated fat: Sat. Fat 5.895 g
Monounsaturated fat: Mono. Fat 6.668 g
Polyunsaturated fat: Poly. Fat 0.484 g
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
Contains more Mono. FatMonounsaturated fat +111033.3%
Contains more Poly. FatPolyunsaturated fat +536.8%
Contains less Sat. FatSaturated fat -99.4%

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. Beef broiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.