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Beef tenderloin vs. Yam — In-Depth Nutrition Comparison

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Significant differences between beef tenderloin and yam

  • Beef tenderloin has more vitamin B12, selenium, zinc, iron, phosphorus, and vitamin B2; however, yam is richer in vitamin C and manganese.
  • Beef tenderloin covers your daily vitamin B12 needs 103% more than yam.
  • Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of beef tenderloin is 0.

Specific food types used in this comparison are Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Yam, raw.

Infographic

Beef tenderloin 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 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
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%
Contains more IronIron +475.9%
Contains more ZincZinc +1579.2%
Contains more PhosphorusPhosphorus +269.1%
Contains more SeleniumSelenium +3171.4%
Contains more CalciumCalcium +88.9%
Contains more PotassiumPotassium +146.5%
Contains more CopperCopper +44.7%
Contains less SodiumSodium -84.2%
Contains more ManganeseManganese +2735.7%
~equal in Magnesium ~21mg

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% 0% 0% 0% 23% 60% 56% 15% 58% 308% 0% 6% 50%
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%
Contains more Vitamin B2Vitamin B2 +712.5%
Contains more Vitamin B3Vitamin B3 +443.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +451.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +24.4%
Contains more Vitamin B5Vitamin B5 +25.6%
Contains more Vitamin B6Vitamin B6 +17.2%
Contains more FolateFolate +187.5%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
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
Contains more ProteinProtein +1462.1%
Contains more FatsFats +14370.6%
Contains more OtherOther +281.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +43.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 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 +171066.7%
Contains more Poly. FatPolyunsaturated fat +1215.8%
Contains less Sat. FatSaturated fat -99.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beef tenderloin Yam DV% diff.
Vitamin B12 2.46µg 0µg 103%
Protein 23.9g 1.53g 45%
Saturated fat 9.72g 0.037g 44%
Selenium 22.9µg 0.7µg 40%
Fats 24.6g 0.17g 38%
Zinc 4.03mg 0.24mg 34%
Iron 3.11mg 0.54mg 32%
Cholesterol 85mg 0mg 28%
Monounsaturated fat 10.27g 0.006g 26%
Phosphorus 203mg 55mg 21%
Vitamin C 0mg 17.1mg 19%
Vitamin B2 0.26mg 0.032mg 18%
Manganese 0.014mg 0.397mg 17%
Fiber 0g 4.1g 16%
Vitamin B3 3mg 0.552mg 15%
Choline 91mg 16.5mg 14%
Potassium 331mg 816mg 14%
Calories 324kcal 118kcal 10%
Carbs 0g 27.88g 9%
Copper 0.123mg 0.178mg 6%
Polyunsaturated fat 1g 0.076g 6%
Folate 8µg 23µg 4%
Vitamin B6 0.25mg 0.293mg 3%
Vitamin K 2.3µg 2%
Vitamin B1 0.09mg 0.112mg 2%
Vitamin E 0.35mg 2%
Sodium 57mg 9mg 2%
Vitamin B5 0.25mg 0.314mg 1%
Vitamin A 0µg 7µg 1%
Calcium 9mg 17mg 1%
Net carbs 0g 23.78g N/A
Magnesium 22mg 21mg 0%
Sugar 0g 0.5g N/A
Tryptophan 0.268mg 0.012mg 0%
Threonine 1.044mg 0.054mg 0%
Isoleucine 1.075mg 0.052mg 0%
Leucine 1.889mg 0.096mg 0%
Lysine 1.989mg 0.059mg 0%
Methionine 0.612mg 0.021mg 0%
Phenylalanine 0.933mg 0.071mg 0%
Valine 1.163mg 0.062mg 0%
Histidine 0.818mg 0.034mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef tenderloin Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
44%
Beef tenderloin
18%
Yam
Minerals Daily Need Coverage Score
54%
Beef tenderloin
26%
Yam

Comparison summary

Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 48mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 9.683g)
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Beef tenderloin
Beef tenderloin is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Beef tenderloin
Beef tenderloin is lower in glycemic index (difference - 51)
Which food is cheaper?
Beef tenderloin
Beef tenderloin is cheaper (difference - $0.2)
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.

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 tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.