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  6. Ground beef vs. Yam

Ground beef vs. Yam — In-Depth Nutrition Comparison

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What are the main differences between ground beef and yam?

  • Ground beef is richer in vitamin B12, zinc, selenium, vitamin B3, and iron, yet yam is richer in vitamin C, potassium, and manganese.
  • Ground beef's daily need coverage for vitamin B12 is 104% higher.
  • Ground beef has a lower glycemic index than yam.

We used Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked and Yam, raw types in this comparison.

Infographic

Ground beef 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 12% 9.9% 21% 85% 26% 159% 71% 9.5% 1.2% 104%
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 CalciumCalcium +94.1%
Contains more IronIron +320.4%
Contains more ZincZinc +2333.3%
Contains more PhosphorusPhosphorus +201.8%
Contains more SeleniumSelenium +2628.6%
Contains more MagnesiumMagnesium +23.5%
Contains more PotassiumPotassium +238.6%
Contains more CopperCopper +125.3%
Contains less SodiumSodium -87.7%
Contains more ManganeseManganese +4311.1%

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% 1% 2.4% 0% 13% 39% 75% 31% 72% 311% 7.3% 5.3% 40%
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 +434.4%
Contains more Vitamin B3Vitamin B3 +629.3%
Contains more Vitamin B5Vitamin B5 +63.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +26.1%
Contains more CholineCholine +343.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin EVitamin E +191.7%
Contains more Vitamin B1Vitamin B1 +119.6%
Contains more FolateFolate +228.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.293mg

All nutrients comparison - raw data values

Nutrient Ground beef Yam DV% diff.
Vitamin B12 2.49µg 0µg 104%
Zinc 5.84mg 0.24mg 51%
Protein 23.87g 1.53g 45%
Selenium 19.1µg 0.7µg 33%
Cholesterol 88mg 0mg 29%
Saturated fat 6.073g 0.037g 27%
Fats 15.37g 0.17g 23%
Iron 2.27mg 0.54mg 22%
Vitamin B3 4.026mg 0.552mg 22%
Vitamin C 0mg 17.1mg 19%
Monounsaturated fat 7.322g 0.006g 18%
Potassium 241mg 816mg 17%
Manganese 0.009mg 0.397mg 17%
Fiber 0g 4.1g 16%
Phosphorus 166mg 55mg 16%
Copper 0.079mg 0.178mg 11%
Vitamin B2 0.171mg 0.032mg 11%
Choline 73.2mg 16.5mg 10%
Carbs 0g 27.88g 9%
Calories 241kcal 118kcal 6%
Vitamin B1 0.051mg 0.112mg 5%
Folate 7µg 23µg 4%
Vitamin B5 0.512mg 0.314mg 4%
Sodium 73mg 9mg 3%
Vitamin E 0.12mg 0.35mg 2%
Polyunsaturated fat 0.408g 0.076g 2%
Calcium 33mg 17mg 2%
Magnesium 17mg 21mg 1%
Vitamin B6 0.311mg 0.293mg 1%
Vitamin K 2.9µg 2.3µg 1%
Net carbs 0g 23.78g N/A
Vitamin D 2IU 0IU 0%
Sugar 0g 0.5g N/A
Vitamin A 3µg 7µg 0%
Trans fat 1.173g 0g N/A
Tryptophan 0.121mg 0.012mg 0%
Threonine 0.923mg 0.054mg 0%
Isoleucine 1.055mg 0.052mg 0%
Leucine 1.861mg 0.096mg 0%
Lysine 1.976mg 0.059mg 0%
Methionine 0.614mg 0.021mg 0%
Phenylalanine 0.931mg 0.071mg 0%
Valine 1.172mg 0.062mg 0%
Histidine 0.775mg 0.034mg 0%
Omega-6 - Gamma-linoleic acid 0.008g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 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 +1460.1%
Contains more FatsFats +8941.2%
Contains more OtherOther +191.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +19.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 53% 3%
Saturated fat: Sat. Fat 6.073 g
Monounsaturated fat: Mono. Fat 7.322 g
Polyunsaturated fat: Poly. Fat 0.408 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 +121933.3%
Contains more Poly. FatPolyunsaturated fat +436.8%
Contains less Sat. FatSaturated fat -99.4%

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. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/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.