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  6. Yam vs. Brisket raw

Yam vs. Brisket raw — In-Depth Nutrition Comparison

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The main differences between yam and brisket raw

  • Yam has more vitamin C, manganese, and fiber; however, brisket raw has more vitamin B12, zinc, selenium, vitamin B3, phosphorus, and iron.
  • Daily need coverage for vitamin B12 for brisket raw is 101% higher.
  • Yam has a higher glycemic index than brisket raw.

Food types used in this article are Yam, raw and Beef, brisket, whole, separable lean only, all grades, raw.

Infographic

Yam vs Brisket 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 16% 1.5% 29% 72% 27% 118% 86% 10% 1.8% 89%
Contains more CalciumCalcium +240%
Contains more PotassiumPotassium +147.3%
Contains more CopperCopper +122.5%
Contains less SodiumSodium -88.6%
Contains more ManganeseManganese +2735.7%
Contains more IronIron +255.6%
Contains more ZincZinc +1695.8%
Contains more PhosphorusPhosphorus +265.5%
Contains more SeleniumSelenium +2242.9%
~equal in Magnesium ~23mg

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% 0% 6.4% 0% 25% 39% 74% 21% 97% 304% 3.3% 5.3% 47%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +12%
Contains more Vitamin KVitamin K +76.9%
Contains more FolateFolate +228.6%
Contains more Vitamin B2Vitamin B2 +431.3%
Contains more Vitamin B3Vitamin B3 +613.8%
Contains more Vitamin B5Vitamin B5 +11.5%
Contains more Vitamin B6Vitamin B6 +43.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +424.2%
~equal in Vitamin E ~0.32mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Yam Brisket raw DV% diff.
Vitamin B12 0µg 2.43µg 101%
Protein 1.53g 20.72g 38%
Zinc 0.24mg 4.31mg 37%
Selenium 0.7µg 16.4µg 29%
Vitamin B3 0.552mg 3.94mg 21%
Cholesterol 0mg 62mg 21%
Phosphorus 55mg 201mg 21%
Vitamin C 17.1mg 0mg 19%
Iron 0.54mg 1.92mg 17%
Manganese 0.397mg 0.014mg 17%
Fiber 4.1g 0g 16%
Potassium 816mg 330mg 14%
Choline 16.5mg 86.5mg 13%
Saturated fat 0.037g 2.59g 12%
Copper 0.178mg 0.08mg 11%
Vitamin B2 0.032mg 0.17mg 11%
Fats 0.17g 7.37g 11%
Vitamin B6 0.293mg 0.42mg 10%
Monounsaturated fat 0.006g 3.46g 9%
Carbs 27.88g 0g 9%
Folate 23µg 7µg 4%
Sodium 9mg 79mg 3%
Calories 118kcal 155kcal 2%
Vitamin K 2.3µg 1.3µg 1%
Polyunsaturated fat 0.076g 0.23g 1%
Vitamin B1 0.112mg 0.1mg 1%
Vitamin B5 0.314mg 0.35mg 1%
Vitamin A 7µg 0µg 1%
Calcium 17mg 5mg 1%
Net carbs 23.78g 0g N/A
Magnesium 21mg 23mg 0%
Sugar 0.5g 0g N/A
Vitamin E 0.35mg 0.32mg 0%
Tryptophan 0.012mg 0.232mg 0%
Threonine 0.054mg 0.905mg 0%
Isoleucine 0.052mg 0.931mg 0%
Leucine 0.096mg 1.637mg 0%
Lysine 0.059mg 1.724mg 0%
Methionine 0.021mg 0.53mg 0%
Phenylalanine 0.071mg 0.809mg 0%
Valine 0.062mg 1.008mg 0%
Histidine 0.034mg 0.709mg 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
21% 7% 70%
Protein: 20.72 g
Fats: 7.37 g
Carbs: 0 g
Water: 70.29 g
Other: 1.62 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +1254.2%
Contains more FatsFats +4235.3%
Contains more OtherOther +97.6%
~equal in Water ~70.29g

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
41% 55% 4%
Saturated fat: Sat. Fat 2.59 g
Monounsaturated fat: Mono. Fat 3.46 g
Polyunsaturated fat: Poly. Fat 0.23 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +57566.7%
Contains more Poly. FatPolyunsaturated fat +202.6%

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. Brisket raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168607/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.