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Brisket raw vs. Yam — In-Depth Nutrition Comparison

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The main differences between brisket raw and yam

  • Brisket raw has more vitamin B12, zinc, selenium, vitamin B3, phosphorus, and iron; however, yam has more vitamin C, manganese, and fiber.
  • Daily need coverage for vitamin B12 for brisket raw is 101% higher.
  • Yam has a higher glycemic index than brisket raw.

Food types used in this article are Beef, brisket, whole, separable lean only, all grades, raw and Yam, raw.

Infographic

Brisket raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 1.5% 29% 72% 27% 118% 86% 10% 1.8% 89%
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 +255.6%
Contains more ZincZinc +1695.8%
Contains more PhosphorusPhosphorus +265.5%
Contains more SeleniumSelenium +2242.9%
Contains more CalciumCalcium +240%
Contains more PotassiumPotassium +147.3%
Contains more CopperCopper +122.5%
Contains less SodiumSodium -88.6%
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% 6.4% 0% 25% 39% 74% 21% 97% 304% 3.3% 5.3% 47%
Yam
Yam
5
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 +431.3%
Contains more Vitamin B3Vitamin B3 +613.8%
Contains more Vitamin B5Vitamin B5 +11.5%
Contains more Vitamin B6Vitamin B6 +43.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +424.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +12%
Contains more Vitamin KVitamin K +76.9%
Contains more FolateFolate +228.6%
~equal in Vitamin E ~0.35mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Brisket raw Yam DV% diff.
Vitamin B12 2.43µg 0µg 101%
Protein 20.72g 1.53g 38%
Zinc 4.31mg 0.24mg 37%
Selenium 16.4µg 0.7µg 29%
Vitamin B3 3.94mg 0.552mg 21%
Cholesterol 62mg 0mg 21%
Phosphorus 201mg 55mg 21%
Vitamin C 0mg 17.1mg 19%
Iron 1.92mg 0.54mg 17%
Manganese 0.014mg 0.397mg 17%
Fiber 0g 4.1g 16%
Potassium 330mg 816mg 14%
Choline 86.5mg 16.5mg 13%
Saturated fat 2.59g 0.037g 12%
Copper 0.08mg 0.178mg 11%
Vitamin B2 0.17mg 0.032mg 11%
Fats 7.37g 0.17g 11%
Vitamin B6 0.42mg 0.293mg 10%
Monounsaturated fat 3.46g 0.006g 9%
Carbs 0g 27.88g 9%
Folate 7µg 23µg 4%
Sodium 79mg 9mg 3%
Calories 155kcal 118kcal 2%
Vitamin K 1.3µg 2.3µg 1%
Polyunsaturated fat 0.23g 0.076g 1%
Vitamin B1 0.1mg 0.112mg 1%
Vitamin B5 0.35mg 0.314mg 1%
Vitamin A 0µg 7µg 1%
Calcium 5mg 17mg 1%
Net carbs 0g 23.78g N/A
Magnesium 23mg 21mg 0%
Sugar 0g 0.5g N/A
Vitamin E 0.32mg 0.35mg 0%
Tryptophan 0.232mg 0.012mg 0%
Threonine 0.905mg 0.054mg 0%
Isoleucine 0.931mg 0.052mg 0%
Leucine 1.637mg 0.096mg 0%
Lysine 1.724mg 0.059mg 0%
Methionine 0.53mg 0.021mg 0%
Phenylalanine 0.809mg 0.071mg 0%
Valine 1.008mg 0.062mg 0%
Histidine 0.709mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 7% 70%
Protein: 20.72 g
Fats: 7.37 g
Carbs: 0 g
Water: 70.29 g
Other: 1.62 g
Yam
Yam
1
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 +1254.2%
Contains more FatsFats +4235.3%
Contains more OtherOther +97.6%
Contains more CarbsCarbs +∞%
~equal in Water ~69.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 55% 4%
Saturated fat: Sat. Fat 2.59 g
Monounsaturated fat: Mono. Fat 3.46 g
Polyunsaturated fat: Poly. Fat 0.23 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 +57566.7%
Contains more Poly. FatPolyunsaturated fat +202.6%
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. Brisket raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168607/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.