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  6. Yam vs. Beefsteak raw

Yam vs. Beefsteak raw — In-Depth Nutrition Comparison

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A recap on differences between yam and beefsteak raw

  • Yam has more vitamin C and fiber; however, beefsteak raw is higher in vitamin B12, selenium, zinc, vitamin B3, phosphorus, vitamin B6, and iron.
  • Beefsteak raw covers your daily vitamin B12 needs 112% more than yam.
  • The glycemic index of yam is higher.

Food varieties used in this article are Yam, raw and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Yam vs Beefsteak raw 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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more CalciumCalcium +240%
Contains more PotassiumPotassium +117.6%
Contains more CopperCopper +125.3%
Contains less SodiumSodium -83.6%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +19%
Contains more IronIron +270.4%
Contains more ZincZinc +2108.3%
Contains more PhosphorusPhosphorus +300%
Contains more SeleniumSelenium +3885.7%

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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +49.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +53.3%
Contains more FolateFolate +666.7%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +468.8%
Contains more Vitamin B3Vitamin B3 +814.5%
Contains more Vitamin B6Vitamin B6 +85.3%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Yam Beefsteak raw DV% diff.
Vitamin B12 0µg 2.69µg 112%
Selenium 0.7µg 27.9µg 49%
Zinc 0.24mg 5.3mg 46%
Protein 1.53g 21.38g 40%
Vitamin B3 0.552mg 5.048mg 28%
Phosphorus 55mg 220mg 24%
Cholesterol 0mg 67mg 22%
Vitamin B6 0.293mg 0.543mg 19%
Vitamin C 17.1mg 0mg 19%
Iron 0.54mg 2mg 18%
Manganese 0.397mg 17%
Fiber 4.1g 0g 16%
Potassium 816mg 375mg 13%
Vitamin B2 0.032mg 0.182mg 12%
Copper 0.178mg 0.079mg 11%
Carbs 27.88g 0g 9%
Saturated fat 0.037g 1.875g 8%
Fats 0.17g 5.36g 8%
Monounsaturated fat 0.006g 2.354g 6%
Vitamin B5 0.314mg 6%
Folate 23µg 3µg 5%
Choline 16.5mg 3%
Vitamin B1 0.112mg 0.075mg 3%
Sodium 9mg 55mg 2%
Vitamin E 0.35mg 2%
Vitamin K 2.3µg 1.5µg 1%
Polyunsaturated fat 0.076g 0.189g 1%
Calories 118kcal 134kcal 1%
Vitamin D 0µg 0.1µg 1%
Vitamin A 7µg 2µg 1%
Calcium 17mg 5mg 1%
Magnesium 21mg 25mg 1%
Net carbs 23.78g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 0.5g 0g N/A
Trans fat 0g 0.253g N/A
Tryptophan 0.012mg 0.262mg 0%
Threonine 0.054mg 1.099mg 0%
Isoleucine 0.052mg 1.09mg 0%
Leucine 0.096mg 2.011mg 0%
Lysine 0.059mg 2.247mg 0%
Methionine 0.021mg 0.621mg 0%
Phenylalanine 0.071mg 0.931mg 0%
Valine 0.062mg 1.152mg 0%
Histidine 0.034mg 0.868mg 0%
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

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
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +148.5%
Contains more ProteinProtein +1297.4%
Contains more FatsFats +3052.9%
~equal in Water ~72.93g

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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +39133.3%
Contains more Poly. FatPolyunsaturated fat +148.7%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.