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Beef vs. Yam — In-Depth Nutrition Comparison

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How are beef and yam different?

  • Beef is richer in vitamin B12, selenium, vitamin B3, zinc, iron, phosphorus, vitamin B6, and vitamin B2, while yam is higher in vitamin C.
  • Beef covers your daily need for vitamin B12, 175% more than yam.
  • Yam has a higher glycemic index (51) than beef (0).

Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted and Yam, raw types were used in this article.

Infographic

Beef vs Yam infographic
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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.
Beef
Beef
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 31% 114% 32% 101% 111% 7% 1.2% 139%
Yam
Yam
6
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 +463%
Contains more ZincZinc +1441.7%
Contains more PhosphorusPhosphorus +370.9%
Contains more SeleniumSelenium +3528.6%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +30.8%
Contains more PotassiumPotassium +131.8%
Contains more CopperCopper +83.5%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +4311.1%

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.
Beef
Beef
7
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% 0.67% 5% 1.5% 19% 92% 108% 29% 154% 526% 4% 5.3% 41%
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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1150%
Contains more Vitamin B3Vitamin B3 +943.5%
Contains more Vitamin B5Vitamin B5 +53.2%
Contains more Vitamin B6Vitamin B6 +128.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +358.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin EVitamin E +40%
Contains more Vitamin B1Vitamin B1 +51.4%
Contains more Vitamin KVitamin K +43.8%
Contains more FolateFolate +228.6%

All nutrients comparison - raw data values

Nutrient Beef Yam DV% diff.
Vitamin B12 4.21µg 0µg 175%
Protein 27.55g 1.53g 52%
Selenium 25.4µg 0.7µg 45%
Vitamin B3 5.76mg 0.552mg 33%
Zinc 3.7mg 0.24mg 31%
Iron 3.04mg 0.54mg 31%
Phosphorus 259mg 55mg 29%
Vitamin B6 0.669mg 0.293mg 29%
Cholesterol 85mg 0mg 28%
Vitamin B2 0.4mg 0.032mg 28%
Vitamin C 0mg 17.1mg 19%
Manganese 0.009mg 0.397mg 17%
Fiber 0g 4.1g 16%
Potassium 352mg 816mg 14%
Saturated fat 2.595g 0.037g 12%
Choline 75.6mg 16.5mg 11%
Fats 6.54g 0.17g 10%
Copper 0.097mg 0.178mg 9%
Carbs 0g 27.88g 9%
Monounsaturated fat 2.734g 0.006g 7%
Folate 7µg 23µg 4%
Polyunsaturated fat 0.532g 0.076g 3%
Calories 169kcal 118kcal 3%
Vitamin B5 0.481mg 0.314mg 3%
Vitamin B1 0.074mg 0.112mg 3%
Sodium 54mg 9mg 2%
Magnesium 14mg 21mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.25mg 0.35mg 1%
Vitamin A 2µg 7µg 1%
Vitamin K 1.6µg 2.3µg 1%
Net carbs 0g 23.78g N/A
Vitamin D 3IU 0IU 0%
Calcium 13mg 17mg 0%
Sugar 0g 0.5g N/A
Trans fat 0.375g 0g N/A
Tryptophan 0.359mg 0.012mg 0%
Threonine 1.534mg 0.054mg 0%
Isoleucine 1.52mg 0.052mg 0%
Leucine 2.833mg 0.096mg 0%
Lysine 3.178mg 0.059mg 0%
Methionine 0.871mg 0.021mg 0%
Phenylalanine 1.299mg 0.071mg 0%
Valine 1.603mg 0.062mg 0%
Histidine 1.244mg 0.034mg 0%
Omega-3 - EPA 0.002g 0g N/A
Omega-3 - DHA 0.002g 0g N/A
Omega-3 - ALA 0.013g N/A
Omega-3 - DPA 0.011g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.017g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.349g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef
Beef
2
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 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 +1700.7%
Contains more FatsFats +3747.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +310%
~equal in Water ~69.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef
Beef
2
44% 47% 9%
Saturated fat: Sat. Fat 2.595 g
Monounsaturated fat: Mono. Fat 2.734 g
Polyunsaturated fat: Poly. Fat 0.532 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 +45466.7%
Contains more Poly. FatPolyunsaturated fat +600%
Contains less Sat. FatSaturated fat -98.6%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/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.