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  6. Jerky vs. Yam

Jerky vs. Yam — In-Depth Nutrition Comparison

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Summary of differences between Jerky and Yam

  • Jerky has more Zinc, Iron, Phosphorus, Vitamin B12, Folate, Selenium, and Choline, while Yam has more Vitamin C.
  • Jerky covers your daily need of Sodium 90% more than Yam.
  • The amount of Saturated Fat in Yam is lower.

These are the specific foods used in this comparison Snacks, beef jerky, chopped and formed and Yam, raw.

Infographic

Jerky 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.
Jerky
Jerky
7
:
3
Yam
Yam
Contains more Calcium +17.6%
Contains more Iron +903.7%
Contains more Magnesium +142.9%
Contains more Phosphorus +640%
Contains more Zinc +3279.2%
Contains more Copper +27.5%
Contains more Selenium +1428.6%
Contains more Potassium +36.7%
Contains less Sodium -99.6%
Contains more Manganese +257.7%
Jerky
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 204% 37% 175% 53% 272% 222% 76% 15% 59%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains more Calcium +17.6%
Contains more Iron +903.7%
Contains more Magnesium +142.9%
Contains more Phosphorus +640%
Contains more Zinc +3279.2%
Contains more Copper +27.5%
Contains more Selenium +1428.6%
Contains more Potassium +36.7%
Contains less Sodium -99.6%
Contains more Manganese +257.7%

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.
Jerky
Jerky
7
:
4
Yam
Yam
Contains more Vitamin E +40%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +37.5%
Contains more Vitamin B2 +343.8%
Contains more Vitamin B3 +213.8%
Contains more Folate +482.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +92.6%
Contains more Vitamin B6 +63.7%
Equal in Vitamin K - 2.3
Jerky
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 10% 9% 0% 39% 33% 33% 10% 42% 101% 124% 6%
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 E +40%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +37.5%
Contains more Vitamin B2 +343.8%
Contains more Vitamin B3 +213.8%
Contains more Folate +482.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +92.6%
Contains more Vitamin B6 +63.7%
Equal in Vitamin K - 2.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jerky
Jerky
3
:
2
Yam
Yam
Contains more Protein +2069.9%
Contains more Fats +14958.8%
Contains more Other +734.1%
Contains more Carbs +153.5%
Contains more Water +197.9%
Jerky
33% 26% 11% 23% 7%
Protein: 33.2 g
Fats: 25.6 g
Carbs: 11 g
Water: 23.36 g
Other: 6.84 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 +2069.9%
Contains more Fats +14958.8%
Contains more Other +734.1%
Contains more Carbs +153.5%
Contains more Water +197.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Jerky
Jerky
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +188316.7%
Contains more Polyunsaturated fat +1230.3%
Contains less Saturated Fat -99.7%
Jerky
47% 49% 4%
Saturated Fat: 10.85 g
Monounsaturated Fat: 11.305 g
Polyunsaturated fat: 1.011 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +188316.7%
Contains more Polyunsaturated fat +1230.3%
Contains less Saturated Fat -99.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jerky Yam Opinion
Net carbs 9.2g 23.78g Yam
Protein 33.2g 1.53g Jerky
Fats 25.6g 0.17g Jerky
Carbs 11g 27.88g Yam
Calories 410kcal 118kcal Jerky
Sugar 9g 0.5g Yam
Fiber 1.8g 4.1g Yam
Calcium 20mg 17mg Jerky
Iron 5.42mg 0.54mg Jerky
Magnesium 51mg 21mg Jerky
Phosphorus 407mg 55mg Jerky
Potassium 597mg 816mg Yam
Sodium 2081mg 9mg Yam
Zinc 8.11mg 0.24mg Jerky
Copper 0.227mg 0.178mg Jerky
Manganese 0.111mg 0.397mg Yam
Selenium 10.7µg 0.7µg Jerky
Vitamin A 0IU 138IU Yam
Vitamin A RAE 0µg 7µg Yam
Vitamin E 0.49mg 0.35mg Jerky
Vitamin D 11IU 0IU Jerky
Vitamin D 0.3µg 0µg Jerky
Vitamin C 0mg 17.1mg Yam
Vitamin B1 0.154mg 0.112mg Jerky
Vitamin B2 0.142mg 0.032mg Jerky
Vitamin B3 1.732mg 0.552mg Jerky
Vitamin B5 0.163mg 0.314mg Yam
Vitamin B6 0.179mg 0.293mg Yam
Folate 134µg 23µg Jerky
Vitamin B12 0.99µg 0µg Jerky
Vitamin K 2.3µg 2.3µg
Tryptophan 0.012mg Yam
Threonine 0.054mg Yam
Isoleucine 0.052mg Yam
Leucine 0.096mg Yam
Lysine 0.059mg Yam
Methionine 0.021mg Yam
Phenylalanine 0.071mg Yam
Valine 0.062mg Yam
Histidine 0.034mg Yam
Cholesterol 48mg 0mg Yam
Saturated Fat 10.85g 0.037g Yam
Monounsaturated Fat 11.305g 0.006g Jerky
Polyunsaturated fat 1.011g 0.076g Jerky

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jerky 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
34%
Jerky
19%
Yam
Minerals Daily Need Coverage Score
111%
Jerky
26%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 8.5g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 2072mg)
Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 48mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 10.813g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $3.8)
Which food is lower in glycemic index?
Jerky
Jerky is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Jerky
Jerky is relatively richer in minerals
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. Jerky - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167536/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.