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  6. Chuck steak vs. Yam

Chuck steak vs. Yam — In-Depth Nutrition Comparison

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Differences between chuck steak and yam

  • Chuck steak is higher in vitamin B12, zinc, selenium, vitamin B3, iron, and phosphorus; however, yam is richer in vitamin C and manganese.
  • Chuck steak's daily need coverage for vitamin B12 is 126% higher.
  • Chuck steak has a lower glycemic index (0) than yam (51).

The food types used in this comparison are Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Yam, raw.

Infographic

Chuck steak 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% 4.8% 29% 92% 26% 237% 83% 9.3% 1.6% 150%
Yam
Yam
4
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 +353.7%
Contains more ZincZinc +3516.7%
Contains more PhosphorusPhosphorus +250.9%
Contains more SeleniumSelenium +3828.6%
Contains more PotassiumPotassium +151.1%
Contains more CopperCopper +131.2%
Contains less SodiumSodium -87.3%
Contains more ManganeseManganese +3208.3%
~equal in Magnesium ~21mg
~equal in Calcium ~17mg

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% 2.3% 2% 1.5% 17% 44% 87% 45% 86% 379% 4% 4.5% 43%
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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +496.9%
Contains more Vitamin B3Vitamin B3 +744.7%
Contains more Vitamin B5Vitamin B5 +139.5%
Contains more Vitamin B6Vitamin B6 +27.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +378.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B1Vitamin B1 +69.7%
Contains more Vitamin KVitamin K +43.8%
Contains more FolateFolate +283.3%
~equal in Vitamin A ~7µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 20% 55%
Protein: 24.98 g
Fats: 19.64 g
Carbs: 0 g
Water: 55.22 g
Other: 0.16 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 +1532.7%
Contains more FatsFats +11452.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +26%
Contains more OtherOther +412.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 4%
Saturated fat: Sat. Fat 8.66 g
Monounsaturated fat: Mono. Fat 9.457 g
Polyunsaturated fat: Poly. Fat 0.81 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 +157516.7%
Contains more Poly. FatPolyunsaturated fat +965.8%
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.
Chuck steak Yam
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chuck steak Yam DV% diff.
Vitamin B12 3.03µg 0µg 126%
Zinc 8.68mg 0.24mg 77%
Selenium 27.5µg 0.7µg 49%
Protein 24.98g 1.53g 47%
Saturated fat 8.66g 0.037g 39%
Fats 19.64g 0.17g 30%
Cholesterol 87mg 0mg 29%
Vitamin B3 4.663mg 0.552mg 26%
Iron 2.45mg 0.54mg 24%
Monounsaturated fat 9.457g 0.006g 24%
Phosphorus 193mg 55mg 20%
Vitamin C 0mg 17.1mg 19%
Manganese 0.012mg 0.397mg 17%
Fiber 0g 4.1g 16%
Potassium 325mg 816mg 14%
Vitamin B2 0.191mg 0.032mg 12%
Choline 79mg 16.5mg 11%
Copper 0.077mg 0.178mg 11%
Carbs 0g 27.88g 9%
Vitamin B5 0.752mg 0.314mg 9%
Calories 277kcal 118kcal 8%
Vitamin B6 0.373mg 0.293mg 6%
Polyunsaturated fat 0.81g 0.076g 5%
Folate 6µg 23µg 4%
Vitamin B1 0.066mg 0.112mg 4%
Sodium 71mg 9mg 3%
Vitamin E 0.1mg 0.35mg 2%
Vitamin D 5IU 0IU 1%
Vitamin D 0.1µg 0µg 1%
Vitamin K 1.6µg 2.3µg 1%
Net carbs 0g 23.78g N/A
Magnesium 22mg 21mg 0%
Calcium 16mg 17mg 0%
Sugar 0g 0.5g N/A
Vitamin A 7µg 7µg 0%
Trans fat 1.287g 0g N/A
Tryptophan 0.281mg 0.012mg 0%
Threonine 1.099mg 0.054mg 0%
Isoleucine 1.062mg 0.052mg 0%
Leucine 2.009mg 0.096mg 0%
Lysine 2.184mg 0.059mg 0%
Methionine 0.709mg 0.021mg 0%
Phenylalanine 0.951mg 0.071mg 0%
Valine 1.129mg 0.062mg 0%
Histidine 0.809mg 0.034mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.041g N/A
Omega-3 - DPA 0.004g 0g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.619g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chuck steak 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
55%
Chuck steak
18%
Yam
Minerals Daily Need Coverage Score
65%
Chuck steak
26%
Yam

Comparison summary

Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 87mg)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 62mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 8.623g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $1.8)
Which food is lower in Sugar?
Chuck steak
Chuck steak is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Chuck steak
Chuck steak is lower in glycemic index (difference - 51)
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.
Which food is richer in vitamins?
?
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. Chuck steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171228/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.