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  6. Yam vs. Beef broiled

Yam vs. Beef broiled — In-Depth Nutrition Comparison

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How are yam and beef broiled different?

  • Yam is higher in vitamin C and manganese; however, beef broiled is richer in vitamin B12, zinc, selenium, vitamin B3, iron, and phosphorus.
  • Daily need coverage for vitamin B12 for beef broiled is 110% higher.
  • Yam has less saturated fat.
  • Beef broiled has a lower glycemic index (0) than yam (51).

Yam, raw and Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled are the varieties used in this article.

Infographic

Yam vs Beef broiled 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.4% 28% 98% 28% 172% 85% 9.4% 1.6% 117%
Contains more PotassiumPotassium +156.6%
Contains more CopperCopper +109.4%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +3208.3%
Contains more IronIron +381.5%
Contains more ZincZinc +2529.2%
Contains more PhosphorusPhosphorus +260%
Contains more SeleniumSelenium +2971.4%
~equal in Magnesium ~21mg
~equal in Calcium ~18mg

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.
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%
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% 12% 41% 101% 39% 88% 330% 3% 6.8% 45%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin EVitamin E +191.7%
Contains more Vitamin B1Vitamin B1 +143.5%
Contains more Vitamin KVitamin K +91.7%
Contains more FolateFolate +155.6%
Contains more Vitamin B2Vitamin B2 +450%
Contains more Vitamin B3Vitamin B3 +874.3%
Contains more Vitamin B5Vitamin B5 +109.6%
Contains more Vitamin B6Vitamin B6 +30.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +399.4%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Yam Beef broiled DV% diff.
Vitamin B12 0µg 2.64µg 110%
Zinc 0.24mg 6.31mg 55%
Protein 1.53g 25.93g 49%
Selenium 0.7µg 21.5µg 38%
Vitamin B3 0.552mg 5.378mg 30%
Cholesterol 0mg 88mg 29%
Saturated fat 0.037g 5.895g 27%
Iron 0.54mg 2.6mg 26%
Fats 0.17g 15.41g 23%
Phosphorus 55mg 198mg 20%
Vitamin C 17.1mg 0mg 19%
Manganese 0.397mg 0.012mg 17%
Monounsaturated fat 0.006g 6.668g 17%
Fiber 4.1g 0g 16%
Potassium 816mg 318mg 15%
Choline 16.5mg 82.4mg 12%
Vitamin B2 0.032mg 0.176mg 11%
Copper 0.178mg 0.085mg 10%
Carbs 27.88g 0g 9%
Vitamin B6 0.293mg 0.382mg 7%
Vitamin B5 0.314mg 0.658mg 7%
Calories 118kcal 250kcal 7%
Vitamin B1 0.112mg 0.046mg 6%
Folate 23µg 9µg 4%
Sodium 9mg 72mg 3%
Polyunsaturated fat 0.076g 0.484g 3%
Vitamin E 0.35mg 0.12mg 2%
Vitamin K 2.3µg 1.2µg 1%
Net carbs 23.78g 0g N/A
Vitamin D 0IU 2IU 0%
Magnesium 21mg 21mg 0%
Calcium 17mg 18mg 0%
Sugar 0.5g 0g N/A
Vitamin A 7µg 3µg 0%
Trans fat 0g 0.572g N/A
Tryptophan 0.012mg 0.094mg 0%
Threonine 0.054mg 0.72mg 0%
Isoleucine 0.052mg 0.822mg 0%
Leucine 0.096mg 1.45mg 0%
Lysine 0.059mg 1.54mg 0%
Methionine 0.021mg 0.478mg 0%
Phenylalanine 0.071mg 0.725mg 0%
Valine 0.062mg 0.914mg 0%
Histidine 0.034mg 0.604mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.044g N/A
Omega-3 - DPA 0g 0.016g N/A
Omega-6 - Gamma-linoleic acid 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
3
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +20%
Contains more OtherOther +20.6%
Contains more ProteinProtein +1594.8%
Contains more FatsFats +8964.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
45% 51% 4%
Saturated fat: Sat. Fat 5.895 g
Monounsaturated fat: Mono. Fat 6.668 g
Polyunsaturated fat: Poly. Fat 0.484 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +111033.3%
Contains more Poly. FatPolyunsaturated fat +536.8%

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/nutrients
  2. Beef broiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/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.