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  6. Steak vs. Yam

Steak vs. Yam — In-Depth Nutrition Comparison

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How are Steak and Yam different?

  • Steak is richer in Vitamin B12, Selenium, Zinc, Vitamin B3, Iron, and Vitamin B2, while Yam is higher in Vitamin C, and Fiber.
  • Steak covers your daily need of Vitamin B12 92% more than Yam.

Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Yam, raw types were used in this article.

Infographic

Steak 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.
Steak
Steak
5
:
5
Yam
Yam
Contains more Iron +344.4%
Contains more Phosphorus +196.4%
Contains more Zinc +2541.7%
Contains more Selenium +4442.9%
Contains more Calcium +41.7%
Contains more Potassium +192.5%
Contains less Sodium -84.5%
Contains more Copper +109.4%
Equal in Magnesium - 21
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains more Iron +344.4%
Contains more Phosphorus +196.4%
Contains more Zinc +2541.7%
Contains more Selenium +4442.9%
Contains more Calcium +41.7%
Contains more Potassium +192.5%
Contains less Sodium -84.5%
Contains more Copper +109.4%
Equal in Magnesium - 21

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.
Steak
Steak
5
:
7
Yam
Yam
Contains more Vitamin D +∞%
Contains more Vitamin B2 +840.6%
Contains more Vitamin B3 +832.8%
Contains more Vitamin B6 +70.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +452%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +51.4%
Contains more Folate +283.3%
Contains more Vitamin K +43.8%
Steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
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 D +∞%
Contains more Vitamin B2 +840.6%
Contains more Vitamin B3 +832.8%
Contains more Vitamin B6 +70.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +452%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +51.4%
Contains more Folate +283.3%
Contains more Vitamin K +43.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
2
:
3
Yam
Yam
Contains more Protein +1524.2%
Contains more Fats +11088.2%
Contains more Carbs +∞%
Contains more Water +25.2%
Contains more Other +51.9%
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 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 +1524.2%
Contains more Fats +11088.2%
Contains more Carbs +∞%
Contains more Water +25.2%
Contains more Other +51.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
Steak
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +152750%
Contains more Polyunsaturated fat +1078.9%
Contains less Saturated Fat -99.6%
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +152750%
Contains more Polyunsaturated fat +1078.9%
Contains less Saturated Fat -99.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Steak Yam Opinion
Net carbs 0g 23.78g Yam
Protein 24.85g 1.53g Steak
Fats 19.02g 0.17g Steak
Carbs 0g 27.88g Yam
Calories 271kcal 118kcal Steak
Sugar 0g 0.5g Steak
Fiber 0g 4.1g Yam
Calcium 12mg 17mg Yam
Iron 2.4mg 0.54mg Steak
Magnesium 23mg 21mg Steak
Phosphorus 163mg 55mg Steak
Potassium 279mg 816mg Yam
Sodium 58mg 9mg Yam
Zinc 6.34mg 0.24mg Steak
Copper 0.085mg 0.178mg Yam
Manganese 0.397mg Yam
Selenium 31.8µg 0.7µg Steak
Vitamin A 25IU 138IU Yam
Vitamin A RAE 7µg 7µg
Vitamin E 0.35mg Yam
Vitamin D 6IU 0IU Steak
Vitamin D 0.1µg 0µg Steak
Vitamin C 0mg 17.1mg Yam
Vitamin B1 0.074mg 0.112mg Yam
Vitamin B2 0.301mg 0.032mg Steak
Vitamin B3 5.149mg 0.552mg Steak
Vitamin B5 0.314mg Yam
Vitamin B6 0.5mg 0.293mg Steak
Folate 6µg 23µg Yam
Vitamin B12 2.2µg 0µg Steak
Vitamin K 1.6µg 2.3µg Yam
Tryptophan 0.278mg 0.012mg Steak
Threonine 1.171mg 0.054mg Steak
Isoleucine 1.157mg 0.052mg Steak
Leucine 2.142mg 0.096mg Steak
Lysine 2.38mg 0.059mg Steak
Methionine 0.672mg 0.021mg Steak
Phenylalanine 0.997mg 0.071mg Steak
Valine 1.242mg 0.062mg Steak
Histidine 0.931mg 0.034mg Steak
Cholesterol 78mg 0mg Yam
Saturated Fat 8.443g 0.037g Yam
Omega-3 - DHA 0.001g 0g Steak
Omega-3 - EPA 0.001g 0g Steak
Omega-3 - DPA 0.013g 0g Steak
Monounsaturated Fat 9.171g 0.006g Steak
Polyunsaturated fat 0.896g 0.076g Steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak 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
49%
Steak
19%
Yam
Minerals Daily Need Coverage Score
59%
Steak
26%
Yam

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 49mg)
Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 8.406g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $2.2)
Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 51)
Which food is richer in minerals?
?
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.
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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.