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  6. Lamb vs. Yam

Lamb vs. Yam — In-Depth Nutrition Comparison

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Summary of differences between lamb and yam

  • Lamb has more vitamin B12, selenium, zinc, vitamin B3, phosphorus, vitamin B2, and iron, while yam has more vitamin C.
  • Lamb covers your daily need for vitamin B12, 106% more than yam.
  • Lamb has a lower glycemic index. The glycemic index of lamb is 0, while the glycemic index of yam is 51.

These are the specific foods used in this comparison Lamb, domestic, composite of trimmed retail cuts, separable lean, and fat, trimmed to 1/4" fat, choice, cooked and Yam, raw.

Infographic

Lamb 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.
Lamb
Lamb
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.1% 27% 71% 40% 122% 81% 9.4% 2.9% 144%
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 +248.1%
Contains more ZincZinc +1758.3%
Contains more PhosphorusPhosphorus +241.8%
Contains more SeleniumSelenium +3671.4%
Contains more PotassiumPotassium +163.2%
Contains more CopperCopper +49.6%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +1704.5%
~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.
Lamb
Lamb
7
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% 2.8% 1.5% 25% 58% 125% 40% 30% 319% 12% 14% 51%
Yam
Yam
6
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 +681.3%
Contains more Vitamin B3Vitamin B3 +1106.5%
Contains more Vitamin B5Vitamin B5 +110.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +100%
Contains more CholineCholine +467.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B1Vitamin B1 +12%
Contains more Vitamin B6Vitamin B6 +125.4%
Contains more FolateFolate +27.8%

All nutrients comparison - raw data values

Nutrient Lamb Yam DV% diff.
Vitamin B12 2.55µg 0µg 106%
Selenium 26.4µg 0.7µg 47%
Protein 24.52g 1.53g 46%
Saturated fat 8.83g 0.037g 40%
Zinc 4.46mg 0.24mg 38%
Vitamin B3 6.66mg 0.552mg 38%
Fats 20.94g 0.17g 32%
Cholesterol 97mg 0mg 32%
Monounsaturated fat 8.82g 0.006g 22%
Vitamin C 0mg 17.1mg 19%
Phosphorus 188mg 55mg 19%
Iron 1.88mg 0.54mg 17%
Vitamin B2 0.25mg 0.032mg 17%
Manganese 0.022mg 0.397mg 16%
Fiber 0g 4.1g 16%
Potassium 310mg 816mg 15%
Choline 93.7mg 16.5mg 14%
Vitamin B6 0.13mg 0.293mg 13%
Polyunsaturated fat 1.51g 0.076g 10%
Calories 294kcal 118kcal 9%
Carbs 0g 27.88g 9%
Vitamin B5 0.66mg 0.314mg 7%
Copper 0.119mg 0.178mg 7%
Sodium 72mg 9mg 3%
Vitamin K 4.6µg 2.3µg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.14mg 0.35mg 1%
Vitamin A 0µg 7µg 1%
Vitamin B1 0.1mg 0.112mg 1%
Folate 18µg 23µg 1%
Net carbs 0g 23.78g N/A
Vitamin D 2IU 0IU 0%
Magnesium 23mg 21mg 0%
Calcium 17mg 17mg 0%
Sugar 0g 0.5g N/A
Tryptophan 0.287mg 0.012mg 0%
Threonine 1.05mg 0.054mg 0%
Isoleucine 1.183mg 0.052mg 0%
Leucine 1.908mg 0.096mg 0%
Lysine 2.166mg 0.059mg 0%
Methionine 0.629mg 0.021mg 0%
Phenylalanine 0.998mg 0.071mg 0%
Valine 1.323mg 0.062mg 0%
Histidine 0.777mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lamb
Lamb
2
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 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 +1502.6%
Contains more FatsFats +12217.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +29.6%
~equal in Other ~0.82g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lamb
Lamb
2
46% 46% 8%
Saturated fat: Sat. Fat 8.83 g
Monounsaturated fat: Mono. Fat 8.82 g
Polyunsaturated fat: Poly. Fat 1.51 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 +146900%
Contains more Poly. FatPolyunsaturated fat +1886.8%
Contains less Sat. FatSaturated fat -99.6%

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. Lamb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/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.