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  6. Yam vs. Beef Stroganoff

Yam vs. Beef Stroganoff — In-Depth Nutrition Comparison

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Differences between yam and beef Stroganoff

  • Yam is higher in potassium, vitamin C, vitamin B6, and fiber; however, beef Stroganoff is richer in vitamin K, vitamin A, selenium, and folate.
  • Beef Stroganoff's daily need coverage for vitamin K is 84% higher.
  • Yam has less sodium.

The food types used in this comparison are Yam, raw and Soup, beef stroganoff, canned, chunky style, ready-to-serve.

Infographic

Yam vs Beef Stroganoff 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
5
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 1.4% 6% 12% 33% 33% 30% 21% 57% 0% 41%
Contains more MagnesiumMagnesium +950%
Contains more PotassiumPotassium +482.9%
Contains more CopperCopper +78%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +17.6%
Contains more IronIron +63%
Contains more ZincZinc +358.3%
Contains more SeleniumSelenium +985.7%
~equal in Phosphorus ~50mg

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
5
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% 28% 8.2% 0% 10% 21% 1.9% 0% 14% 33% 257% 50% 9.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +180%
Contains more Vitamin B3Vitamin B3 +452%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +388.3%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin EVitamin E +17.1%
Contains more Vitamin B2Vitamin B2 +181.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +4369.6%
Contains more FolateFolate +191.3%
~equal in Vitamin D ~0µg
~equal in Choline ~18mg

All nutrients comparison - raw data values

Nutrient Yam Beef Stroganoff DV% diff.
Vitamin K 2.3µg 102.8µg 84%
Potassium 816mg 140mg 20%
Vitamin C 17.1mg 0mg 19%
Sodium 9mg 435mg 19%
Vitamin B6 0.293mg 0.06mg 18%
Manganese 0.397mg 17%
Fiber 4.1g 0.6g 14%
Selenium 0.7µg 7.6µg 13%
Folate 23µg 67µg 11%
Vitamin B12 0µg 0.26µg 11%
Saturated fat 0.037g 2.324g 10%
Vitamin A 7µg 84µg 9%
Copper 0.178mg 0.1mg 9%
Zinc 0.24mg 1.1mg 8%
Cholesterol 0mg 21mg 7%
Fats 0.17g 4.6g 7%
Protein 1.53g 5.1g 7%
Carbs 27.88g 9g 6%
Vitamin B5 0.314mg 6%
Vitamin B1 0.112mg 0.04mg 6%
Magnesium 21mg 2mg 5%
Iron 0.54mg 0.88mg 4%
Monounsaturated fat 0.006g 1.556g 4%
Vitamin B2 0.032mg 0.09mg 4%
Vitamin B3 0.552mg 0.1mg 3%
Polyunsaturated fat 0.076g 0.246g 1%
Calories 118kcal 98kcal 1%
Phosphorus 55mg 50mg 1%
Net carbs 23.78g 8.4g N/A
Calcium 17mg 20mg 0%
Sugar 0.5g 1.68g N/A
Vitamin E 0.35mg 0.41mg 0%
Choline 16.5mg 18mg 0%
Tryptophan 0.012mg 0%
Threonine 0.054mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.059mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.071mg 0%
Valine 0.062mg 0%
Histidine 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
5% 5% 9% 80%
Protein: 5.1 g
Fats: 4.6 g
Carbs: 9 g
Water: 79.9 g
Other: 1.4 g
Contains more CarbsCarbs +209.8%
Contains more ProteinProtein +233.3%
Contains more FatsFats +2605.9%
Contains more WaterWater +14.8%
Contains more OtherOther +70.7%

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
56% 38% 6%
Saturated fat: Sat. Fat 2.324 g
Monounsaturated fat: Mono. Fat 1.556 g
Polyunsaturated fat: Poly. Fat 0.246 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +25833.3%
Contains more Poly. FatPolyunsaturated fat +223.7%

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 Stroganoff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171612/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.