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  6. Yam vs. Beef tenderloin

Yam vs. Beef tenderloin — In-Depth Nutrition Comparison

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Significant differences between yam and beef tenderloin

  • Yam has more vitamin C and manganese; however, beef tenderloin is richer in vitamin B12, selenium, zinc, iron, phosphorus, and vitamin B2.
  • Beef tenderloin covers your daily vitamin B12 needs 103% more than yam.
  • Yam contains less saturated fat.
  • Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of beef tenderloin is 0.

Specific food types used in this comparison are Yam, raw and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Yam vs Beef tenderloin 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 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
Contains more CalciumCalcium +88.9%
Contains more PotassiumPotassium +146.5%
Contains more CopperCopper +44.7%
Contains less SodiumSodium -84.2%
Contains more ManganeseManganese +2735.7%
Contains more IronIron +475.9%
Contains more ZincZinc +1579.2%
Contains more PhosphorusPhosphorus +269.1%
Contains more SeleniumSelenium +3171.4%
~equal in Magnesium ~22mg

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
8
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% 0% 0% 0% 23% 60% 56% 15% 58% 308% 0% 6% 50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +24.4%
Contains more Vitamin B5Vitamin B5 +25.6%
Contains more Vitamin B6Vitamin B6 +17.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +187.5%
Contains more Vitamin B2Vitamin B2 +712.5%
Contains more Vitamin B3Vitamin B3 +443.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +451.5%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Yam Beef tenderloin DV% diff.
Vitamin B12 0µg 2.46µg 103%
Protein 1.53g 23.9g 45%
Saturated fat 0.037g 9.72g 44%
Selenium 0.7µg 22.9µg 40%
Fats 0.17g 24.6g 38%
Zinc 0.24mg 4.03mg 34%
Iron 0.54mg 3.11mg 32%
Cholesterol 0mg 85mg 28%
Monounsaturated fat 0.006g 10.27g 26%
Phosphorus 55mg 203mg 21%
Vitamin C 17.1mg 0mg 19%
Vitamin B2 0.032mg 0.26mg 18%
Manganese 0.397mg 0.014mg 17%
Fiber 4.1g 0g 16%
Vitamin B3 0.552mg 3mg 15%
Choline 16.5mg 91mg 14%
Potassium 816mg 331mg 14%
Calories 118kcal 324kcal 10%
Carbs 27.88g 0g 9%
Copper 0.178mg 0.123mg 6%
Polyunsaturated fat 0.076g 1g 6%
Folate 23µg 8µg 4%
Vitamin B6 0.293mg 0.25mg 3%
Vitamin K 2.3µg 2%
Vitamin B1 0.112mg 0.09mg 2%
Vitamin E 0.35mg 2%
Sodium 9mg 57mg 2%
Vitamin B5 0.314mg 0.25mg 1%
Vitamin A 7µg 0µg 1%
Calcium 17mg 9mg 1%
Net carbs 23.78g 0g N/A
Magnesium 21mg 22mg 0%
Sugar 0.5g 0g N/A
Tryptophan 0.012mg 0.268mg 0%
Threonine 0.054mg 1.044mg 0%
Isoleucine 0.052mg 1.075mg 0%
Leucine 0.096mg 1.889mg 0%
Lysine 0.059mg 1.989mg 0%
Methionine 0.021mg 0.612mg 0%
Phenylalanine 0.071mg 0.933mg 0%
Valine 0.062mg 1.163mg 0%
Histidine 0.034mg 0.818mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +43.9%
Contains more ProteinProtein +1462.1%
Contains more FatsFats +14370.6%
Contains more OtherOther +281.7%

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
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +171066.7%
Contains more Poly. FatPolyunsaturated fat +1215.8%

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 tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.