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  6. Beefsteak raw vs. Yam

Beefsteak raw vs. Yam — In-Depth Nutrition Comparison

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A recap on differences between beefsteak raw and yam

  • Beefsteak raw has more vitamin B12, selenium, zinc, vitamin B3, phosphorus, vitamin B6, and iron; however, yam is higher in vitamin C and fiber.
  • Beefsteak raw covers your daily vitamin B12 needs 112% more than yam.
  • The glycemic index of yam is higher.

Food varieties used in this article are Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Yam, raw.

Infographic

Beefsteak raw 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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
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 MagnesiumMagnesium +19%
Contains more IronIron +270.4%
Contains more ZincZinc +2108.3%
Contains more PhosphorusPhosphorus +300%
Contains more SeleniumSelenium +3885.7%
Contains more CalciumCalcium +240%
Contains more PotassiumPotassium +117.6%
Contains more CopperCopper +125.3%
Contains less SodiumSodium -83.6%

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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +468.8%
Contains more Vitamin B3Vitamin B3 +814.5%
Contains more Vitamin B6Vitamin B6 +85.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin B1Vitamin B1 +49.3%
Contains more Vitamin KVitamin K +53.3%
Contains more FolateFolate +666.7%

All nutrients comparison - raw data values

Nutrient Beefsteak raw Yam DV% diff.
Vitamin B12 2.69µg 0µg 112%
Selenium 27.9µg 0.7µg 49%
Zinc 5.3mg 0.24mg 46%
Protein 21.38g 1.53g 40%
Vitamin B3 5.048mg 0.552mg 28%
Phosphorus 220mg 55mg 24%
Cholesterol 67mg 0mg 22%
Vitamin B6 0.543mg 0.293mg 19%
Vitamin C 0mg 17.1mg 19%
Iron 2mg 0.54mg 18%
Manganese 0.397mg 17%
Fiber 0g 4.1g 16%
Potassium 375mg 816mg 13%
Vitamin B2 0.182mg 0.032mg 12%
Copper 0.079mg 0.178mg 11%
Carbs 0g 27.88g 9%
Saturated fat 1.875g 0.037g 8%
Fats 5.36g 0.17g 8%
Monounsaturated fat 2.354g 0.006g 6%
Vitamin B5 0.314mg 6%
Folate 3µg 23µg 5%
Choline 16.5mg 3%
Vitamin B1 0.075mg 0.112mg 3%
Sodium 55mg 9mg 2%
Vitamin E 0.35mg 2%
Vitamin K 1.5µg 2.3µg 1%
Polyunsaturated fat 0.189g 0.076g 1%
Calories 134kcal 118kcal 1%
Vitamin D 0.1µg 0µg 1%
Vitamin A 2µg 7µg 1%
Calcium 5mg 17mg 1%
Magnesium 25mg 21mg 1%
Net carbs 0g 23.78g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 0.5g N/A
Trans fat 0.253g 0g N/A
Tryptophan 0.262mg 0.012mg 0%
Threonine 1.099mg 0.054mg 0%
Isoleucine 1.09mg 0.052mg 0%
Leucine 2.011mg 0.096mg 0%
Lysine 2.247mg 0.059mg 0%
Methionine 0.621mg 0.021mg 0%
Phenylalanine 0.931mg 0.071mg 0%
Valine 1.152mg 0.062mg 0%
Histidine 0.868mg 0.034mg 0%
Omega-3 - DPA 0.008g 0g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 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 +1297.4%
Contains more FatsFats +3052.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +148.5%
~equal in Water ~69.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 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 +39133.3%
Contains more Poly. FatPolyunsaturated fat +148.7%
Contains less Sat. FatSaturated fat -98%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.