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  6. Yam vs. Flank steak

Yam vs. Flank steak — In-Depth Nutrition Comparison

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How are yam and flank steak different?

  • Yam is higher in vitamin C and manganese; however, flank steak is richer in vitamin B12, selenium, vitamin B3, zinc, phosphorus, and vitamin B6.
  • Daily need coverage for vitamin B12 for flank steak is 68% higher.
  • Yam has less saturated fat.
  • Flank steak has a lower glycemic index (0) than yam (51).

Yam, raw and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled are the varieties used in this article.

Infographic

Yam vs Flank steak 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
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% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Contains more PotassiumPotassium +140.7%
Contains more CopperCopper +117.1%
Contains less SodiumSodium -83.9%
Contains more ManganeseManganese +4311.1%
Contains more CalciumCalcium +17.6%
Contains more IronIron +222.2%
Contains more ZincZinc +1941.7%
Contains more PhosphorusPhosphorus +281.8%
Contains more SeleniumSelenium +4100%
~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% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +49.3%
Contains more Vitamin KVitamin K +64.3%
Contains more FolateFolate +155.6%
Contains more Vitamin B2Vitamin B2 +315.6%
Contains more Vitamin B3Vitamin B3 +1233.9%
Contains more Vitamin B5Vitamin B5 +73.6%
Contains more Vitamin B6Vitamin B6 +97.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +538.8%
~equal in Vitamin E ~0.38mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Yam Flank steak DV% diff.
Vitamin B12 0µg 1.63µg 68%
Selenium 0.7µg 29.4µg 52%
Protein 1.53g 27.66g 52%
Vitamin B3 0.552mg 7.363mg 43%
Zinc 0.24mg 4.9mg 42%
Cholesterol 0mg 79mg 26%
Vitamin B6 0.293mg 0.579mg 22%
Phosphorus 55mg 210mg 22%
Vitamin C 17.1mg 0mg 19%
Manganese 0.397mg 0.009mg 17%
Fiber 4.1g 0g 16%
Choline 16.5mg 105.4mg 16%
Iron 0.54mg 1.74mg 15%
Saturated fat 0.037g 3.395g 15%
Potassium 816mg 339mg 14%
Fats 0.17g 8.23g 12%
Copper 0.178mg 0.082mg 11%
Carbs 27.88g 0g 9%
Monounsaturated fat 0.006g 3.317g 8%
Vitamin B2 0.032mg 0.133mg 8%
Vitamin B5 0.314mg 0.545mg 5%
Calories 118kcal 192kcal 4%
Folate 23µg 9µg 4%
Vitamin B1 0.112mg 0.075mg 3%
Polyunsaturated fat 0.076g 0.322g 2%
Sodium 9mg 56mg 2%
Vitamin A 7µg 0µg 1%
Vitamin K 2.3µg 1.4µg 1%
Net carbs 23.78g 0g N/A
Magnesium 21mg 23mg 0%
Calcium 17mg 20mg 0%
Sugar 0.5g 0g N/A
Vitamin E 0.35mg 0.38mg 0%
Tryptophan 0.012mg 0.182mg 0%
Threonine 0.054mg 1.105mg 0%
Isoleucine 0.052mg 1.259mg 0%
Leucine 0.096mg 2.201mg 0%
Lysine 0.059mg 2.338mg 0%
Methionine 0.021mg 0.72mg 0%
Phenylalanine 0.071mg 1.093mg 0%
Valine 0.062mg 1.372mg 0%
Histidine 0.034mg 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
3
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +-1466.7%
Contains more ProteinProtein +1707.8%
Contains more FatsFats +4741.2%
~equal in Water ~64.17g

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
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +55183.3%
Contains more Poly. FatPolyunsaturated fat +323.7%

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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.