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.
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.9 g
Fats:
24.6 g
Carbs:
0 g
Water:
48.37 g
Other:
3.13 g
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
Saturated fat:
Sat. Fat
9.72 g
Monounsaturated fat:
Mono. Fat
10.27 g
Polyunsaturated fat:
Poly. Fat
1 g
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.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
18%
Minerals Daily Need Coverage Score
54%
26%
Comparison summary
Which food is lower in Cholesterol?
Yam is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Yam contains less Sodium (difference - 48mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 9.683g)
Which food is richer in vitamins?
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Beef tenderloin is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Beef tenderloin is lower in glycemic index (difference - 51)
Which food is cheaper?
Beef tenderloin is cheaper (difference - $0.2)
Which food is richer in minerals?
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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.