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  6. Goat vs. Yam

Goat vs. Yam — In-Depth Nutrition Comparison

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Significant differences between Goat and Yam

  • Goat has more Vitamin B12, Zinc, Vitamin B2, Iron, Vitamin B3, Phosphorus, and Selenium, however, Yam is richer in Vitamin B6, and Vitamin C.
  • Goat covers your daily Vitamin B12 needs 50% more than Yam.

Specific food types used in this comparison are Game meat, goat, cooked, roasted and Yam, raw.

Infographic

Goat 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.
Goat
Goat
5
:
4
Yam
Yam
Contains more Iron +590.7%
Contains more Phosphorus +265.5%
Contains more Zinc +2095.8%
Contains more Copper +70.2%
Contains more Selenium +1585.7%
Contains more Magnesium +∞%
Contains more Potassium +101.5%
Contains less Sodium -89.5%
Contains more Manganese +845.2%
Equal in Calcium - 17
Goat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 140% 0% 87% 36% 12% 144% 101% 6% 65%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains more Iron +590.7%
Contains more Phosphorus +265.5%
Contains more Zinc +2095.8%
Contains more Copper +70.2%
Contains more Selenium +1585.7%
Contains more Magnesium +∞%
Contains more Potassium +101.5%
Contains less Sodium -89.5%
Contains more Manganese +845.2%
Equal in Calcium - 17

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.
Goat
Goat
3
:
8
Yam
Yam
Contains more Vitamin B2 +1806.3%
Contains more Vitamin B3 +615.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +24.4%
Contains more Vitamin B6 +∞%
Contains more Folate +360%
Contains more Vitamin K +91.7%
Equal in Vitamin E - 0.35
Goat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 0% 23% 141% 75% 0% 0% 4% 149% 3%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin B2 +1806.3%
Contains more Vitamin B3 +615.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +24.4%
Contains more Vitamin B6 +∞%
Contains more Folate +360%
Contains more Vitamin K +91.7%
Equal in Vitamin E - 0.35

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Goat
Goat
3
:
2
Yam
Yam
Contains more Protein +1671.2%
Contains more Fats +1682.4%
Contains more Other +102.4%
Contains more Carbs +∞%
Equal in Water - 69.6
Goat
27% 3% 68%
Protein: 27.1 g
Fats: 3.03 g
Carbs: 0 g
Water: 68.21 g
Other: 1.66 g
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more Protein +1671.2%
Contains more Fats +1682.4%
Contains more Other +102.4%
Contains more Carbs +∞%
Equal in Water - 69.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Goat
Goat
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +22566.7%
Contains more Polyunsaturated fat +202.6%
Contains less Saturated Fat -96%
Goat
37% 54% 9%
Saturated Fat: 0.93 g
Monounsaturated Fat: 1.36 g
Polyunsaturated fat: 0.23 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +22566.7%
Contains more Polyunsaturated fat +202.6%
Contains less Saturated Fat -96%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Goat Yam
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Goat Yam Opinion
Net carbs 0g 23.78g Yam
Protein 27.1g 1.53g Goat
Fats 3.03g 0.17g Goat
Carbs 0g 27.88g Yam
Calories 143kcal 118kcal Goat
Sugar 0g 0.5g Goat
Fiber 0g 4.1g Yam
Calcium 17mg 17mg
Iron 3.73mg 0.54mg Goat
Magnesium 0mg 21mg Yam
Phosphorus 201mg 55mg Goat
Potassium 405mg 816mg Yam
Sodium 86mg 9mg Yam
Zinc 5.27mg 0.24mg Goat
Copper 0.303mg 0.178mg Goat
Manganese 0.042mg 0.397mg Yam
Selenium 11.8µg 0.7µg Goat
Vitamin A 0IU 138IU Yam
Vitamin A RAE 0µg 7µg Yam
Vitamin E 0.34mg 0.35mg Yam
Vitamin C 0mg 17.1mg Yam
Vitamin B1 0.09mg 0.112mg Yam
Vitamin B2 0.61mg 0.032mg Goat
Vitamin B3 3.95mg 0.552mg Goat
Vitamin B5 0.314mg Yam
Vitamin B6 0mg 0.293mg Yam
Folate 5µg 23µg Yam
Vitamin B12 1.19µg 0µg Goat
Vitamin K 1.2µg 2.3µg Yam
Tryptophan 0.403mg 0.012mg Goat
Threonine 1.29mg 0.054mg Goat
Isoleucine 1.371mg 0.052mg Goat
Leucine 2.258mg 0.096mg Goat
Lysine 2.016mg 0.059mg Goat
Methionine 0.726mg 0.021mg Goat
Phenylalanine 0.941mg 0.071mg Goat
Valine 1.452mg 0.062mg Goat
Histidine 0.565mg 0.034mg Goat
Cholesterol 75mg 0mg Yam
Saturated Fat 0.93g 0.037g Yam
Monounsaturated Fat 1.36g 0.006g Goat
Polyunsaturated fat 0.23g 0.076g Goat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goat Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Goat
19%
Yam
Minerals Daily Need Coverage Score
59%
Goat
26%
Yam

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 77mg)
Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 75mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.893g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $1.8)
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Goat
Goat is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Goat
Goat is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Goat
Goat is relatively richer in minerals

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. Goat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175304/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.