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  6. Flank steak vs. Yam

Flank steak vs. Yam — In-Depth Nutrition Comparison

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How are flank steak and yam different?

  • Flank steak is higher in vitamin B12, selenium, vitamin B3, zinc, phosphorus, and vitamin B6; however, yam is richer in vitamin C and manganese.
  • Daily need coverage for vitamin B12 for flank steak is 68% higher.
  • Flank steak has a lower glycemic index (0) than yam (51).

Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Yam, raw are the varieties used in this article.

Infographic

Flank steak 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% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
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 CalciumCalcium +17.6%
Contains more IronIron +222.2%
Contains more ZincZinc +1941.7%
Contains more PhosphorusPhosphorus +281.8%
Contains more SeleniumSelenium +4100%
Contains more PotassiumPotassium +140.7%
Contains more CopperCopper +117.1%
Contains less SodiumSodium -83.9%
Contains more ManganeseManganese +4311.1%
~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% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
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 +315.6%
Contains more Vitamin B3Vitamin B3 +1233.9%
Contains more Vitamin B5Vitamin B5 +73.6%
Contains more Vitamin B6Vitamin B6 +97.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +538.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +49.3%
Contains more Vitamin KVitamin K +64.3%
Contains more FolateFolate +155.6%
~equal in Vitamin E ~0.35mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Yam DV% diff.
Vitamin B12 1.63µg 0µg 68%
Selenium 29.4µg 0.7µg 52%
Protein 27.66g 1.53g 52%
Vitamin B3 7.363mg 0.552mg 43%
Zinc 4.9mg 0.24mg 42%
Cholesterol 79mg 0mg 26%
Vitamin B6 0.579mg 0.293mg 22%
Phosphorus 210mg 55mg 22%
Vitamin C 0mg 17.1mg 19%
Manganese 0.009mg 0.397mg 17%
Fiber 0g 4.1g 16%
Choline 105.4mg 16.5mg 16%
Iron 1.74mg 0.54mg 15%
Saturated fat 3.395g 0.037g 15%
Potassium 339mg 816mg 14%
Fats 8.23g 0.17g 12%
Copper 0.082mg 0.178mg 11%
Carbs 0g 27.88g 9%
Monounsaturated fat 3.317g 0.006g 8%
Vitamin B2 0.133mg 0.032mg 8%
Vitamin B5 0.545mg 0.314mg 5%
Calories 192kcal 118kcal 4%
Folate 9µg 23µg 4%
Vitamin B1 0.075mg 0.112mg 3%
Polyunsaturated fat 0.322g 0.076g 2%
Sodium 56mg 9mg 2%
Vitamin A 0µg 7µg 1%
Vitamin K 1.4µg 2.3µg 1%
Net carbs 0g 23.78g N/A
Magnesium 23mg 21mg 0%
Calcium 20mg 17mg 0%
Sugar 0g 0.5g N/A
Vitamin E 0.38mg 0.35mg 0%
Tryptophan 0.182mg 0.012mg 0%
Threonine 1.105mg 0.054mg 0%
Isoleucine 1.259mg 0.052mg 0%
Leucine 2.201mg 0.096mg 0%
Lysine 2.338mg 0.059mg 0%
Methionine 0.72mg 0.021mg 0%
Phenylalanine 1.093mg 0.071mg 0%
Valine 1.372mg 0.062mg 0%
Histidine 0.883mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 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 +1707.8%
Contains more FatsFats +4741.2%
Contains more CarbsCarbs +∞%
~equal in Water ~69.6g
~equal in Other ~0.82g

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 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 +55183.3%
Contains more Poly. FatPolyunsaturated fat +323.7%
Contains less Sat. FatSaturated fat -98.9%

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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.