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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 from Beef broiled is 110% higher.
  • Yam has less Saturated Fat.

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
:
5
Beef broiled
Beef broiled
Contains more Potassium +156.6%
Contains less Sodium -87.5%
Contains more Copper +109.4%
Contains more Manganese +3208.3%
Contains more Iron +381.5%
Contains more Phosphorus +260%
Contains more Zinc +2529.2%
Contains more Selenium +2971.4%
Equal in Calcium - 18
Equal in Magnesium - 21
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Beef broiled
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 98% 15% 85% 29% 10% 173% 29% 2% 118%
Contains more Potassium +156.6%
Contains less Sodium -87.5%
Contains more Copper +109.4%
Contains more Manganese +3208.3%
Contains more Iron +381.5%
Contains more Phosphorus +260%
Contains more Zinc +2529.2%
Contains more Selenium +2971.4%
Equal in Calcium - 18
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.
Yam
Yam
6
:
5
Beef broiled
Beef broiled
Contains more Vitamin A +1433.3%
Contains more Vitamin E +191.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +143.5%
Contains more Folate +155.6%
Contains more Vitamin K +91.7%
Contains more Vitamin B2 +450%
Contains more Vitamin B3 +874.3%
Contains more Vitamin B5 +109.6%
Contains more Vitamin B6 +30.4%
Contains more Vitamin B12 +∞%
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%
Beef broiled
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 12% 41% 101% 40% 89% 7% 331% 3%
Contains more Vitamin A +1433.3%
Contains more Vitamin E +191.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +143.5%
Contains more Folate +155.6%
Contains more Vitamin K +91.7%
Contains more Vitamin B2 +450%
Contains more Vitamin B3 +874.3%
Contains more Vitamin B5 +109.6%
Contains more Vitamin B6 +30.4%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
3
:
2
Beef broiled
Beef broiled
Contains more Carbs +∞%
Contains more Water +20%
Contains more Other +20.6%
Contains more Protein +1594.8%
Contains more Fats +8964.7%
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Beef broiled
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
Contains more Carbs +∞%
Contains more Water +20%
Contains more Other +20.6%
Contains more Protein +1594.8%
Contains more Fats +8964.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
:
2
Beef broiled
Beef broiled
Contains less Saturated Fat -99.4%
Contains more Monounsaturated Fat +111033.3%
Contains more Polyunsaturated fat +536.8%
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Beef broiled
45% 51% 4%
Saturated Fat: 5.895 g
Monounsaturated Fat: 6.668 g
Polyunsaturated fat: 0.484 g
Contains less Saturated Fat -99.4%
Contains more Monounsaturated Fat +111033.3%
Contains more Polyunsaturated fat +536.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam Beef broiled
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 ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yam Beef broiled Opinion
Net carbs 23.78g 0g Yam
Protein 1.53g 25.93g Beef broiled
Fats 0.17g 15.41g Beef broiled
Carbs 27.88g 0g Yam
Calories 118kcal 250kcal Beef broiled
Sugar 0.5g 0g Beef broiled
Fiber 4.1g 0g Yam
Calcium 17mg 18mg Beef broiled
Iron 0.54mg 2.6mg Beef broiled
Magnesium 21mg 21mg
Phosphorus 55mg 198mg Beef broiled
Potassium 816mg 318mg Yam
Sodium 9mg 72mg Yam
Zinc 0.24mg 6.31mg Beef broiled
Copper 0.178mg 0.085mg Yam
Manganese 0.397mg 0.012mg Yam
Selenium 0.7µg 21.5µg Beef broiled
Vitamin A 138IU 9IU Yam
Vitamin A RAE 7µg 3µg Yam
Vitamin E 0.35mg 0.12mg Yam
Vitamin D 0IU 2IU Beef broiled
Vitamin C 17.1mg 0mg Yam
Vitamin B1 0.112mg 0.046mg Yam
Vitamin B2 0.032mg 0.176mg Beef broiled
Vitamin B3 0.552mg 5.378mg Beef broiled
Vitamin B5 0.314mg 0.658mg Beef broiled
Vitamin B6 0.293mg 0.382mg Beef broiled
Folate 23µg 9µg Yam
Vitamin B12 0µg 2.64µg Beef broiled
Vitamin K 2.3µg 1.2µg Yam
Tryptophan 0.012mg 0.094mg Beef broiled
Threonine 0.054mg 0.72mg Beef broiled
Isoleucine 0.052mg 0.822mg Beef broiled
Leucine 0.096mg 1.45mg Beef broiled
Lysine 0.059mg 1.54mg Beef broiled
Methionine 0.021mg 0.478mg Beef broiled
Phenylalanine 0.071mg 0.725mg Beef broiled
Valine 0.062mg 0.914mg Beef broiled
Histidine 0.034mg 0.604mg Beef broiled
Cholesterol 0mg 88mg Yam
Trans Fat 0g 0.572g Yam
Saturated Fat 0.037g 5.895g Yam
Omega-3 - DHA 0g 0.001g Beef broiled
Omega-3 - EPA 0g 0.003g Beef broiled
Omega-3 - DPA 0g 0.016g Beef broiled
Monounsaturated Fat 0.006g 6.668g Beef broiled
Polyunsaturated fat 0.076g 0.484g Beef broiled
Omega-6 - Gamma-linoleic acid 0.012g Beef broiled
Omega-3 - ALA 0.044g Beef broiled

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Beef broiled
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
19%
Yam
52%
Beef broiled
Minerals Daily Need Coverage Score
26%
Yam
56%
Beef broiled

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 63mg)
Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 88mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 5.858g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $1.8)
Which food is lower in Sugar?
Beef broiled
Beef broiled is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Beef broiled
Beef broiled is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Beef broiled
Beef broiled 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. 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.