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  6. Yam vs. Ground beef

Yam vs. Ground beef — In-Depth Nutrition Comparison

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What are the main differences between yam and ground beef?

  • Yam is richer in vitamin C, potassium, and manganese, yet ground beef is richer in vitamin B12, zinc, selenium, vitamin B3, and iron.
  • Ground beef's daily need coverage for vitamin B12 is 104% higher.
  • Yam contains less saturated fat.
  • Ground beef has a lower glycemic index than yam.

We used Yam, raw and Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked types in this comparison.

Infographic

Yam vs Ground beef 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 12% 9.9% 21% 85% 26% 159% 71% 9.5% 1.2% 104%
Contains more MagnesiumMagnesium +23.5%
Contains more PotassiumPotassium +238.6%
Contains more CopperCopper +125.3%
Contains less SodiumSodium -87.7%
Contains more ManganeseManganese +4311.1%
Contains more CalciumCalcium +94.1%
Contains more IronIron +320.4%
Contains more ZincZinc +2333.3%
Contains more PhosphorusPhosphorus +201.8%
Contains more SeleniumSelenium +2628.6%

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% 1% 2.4% 0% 13% 39% 75% 31% 72% 311% 7.3% 5.3% 40%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin EVitamin E +191.7%
Contains more Vitamin B1Vitamin B1 +119.6%
Contains more FolateFolate +228.6%
Contains more Vitamin B2Vitamin B2 +434.4%
Contains more Vitamin B3Vitamin B3 +629.3%
Contains more Vitamin B5Vitamin B5 +63.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +26.1%
Contains more CholineCholine +343.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.311mg

All nutrients comparison - raw data values

Nutrient Yam Ground beef DV% diff.
Vitamin B12 0µg 2.49µg 104%
Zinc 0.24mg 5.84mg 51%
Protein 1.53g 23.87g 45%
Selenium 0.7µg 19.1µg 33%
Cholesterol 0mg 88mg 29%
Saturated fat 0.037g 6.073g 27%
Fats 0.17g 15.37g 23%
Iron 0.54mg 2.27mg 22%
Vitamin B3 0.552mg 4.026mg 22%
Vitamin C 17.1mg 0mg 19%
Monounsaturated fat 0.006g 7.322g 18%
Potassium 816mg 241mg 17%
Manganese 0.397mg 0.009mg 17%
Fiber 4.1g 0g 16%
Phosphorus 55mg 166mg 16%
Copper 0.178mg 0.079mg 11%
Vitamin B2 0.032mg 0.171mg 11%
Choline 16.5mg 73.2mg 10%
Carbs 27.88g 0g 9%
Calories 118kcal 241kcal 6%
Vitamin B1 0.112mg 0.051mg 5%
Folate 23µg 7µg 4%
Vitamin B5 0.314mg 0.512mg 4%
Sodium 9mg 73mg 3%
Vitamin E 0.35mg 0.12mg 2%
Polyunsaturated fat 0.076g 0.408g 2%
Calcium 17mg 33mg 2%
Magnesium 21mg 17mg 1%
Vitamin B6 0.293mg 0.311mg 1%
Vitamin K 2.3µg 2.9µg 1%
Net carbs 23.78g 0g N/A
Vitamin D 0IU 2IU 0%
Sugar 0.5g 0g N/A
Vitamin A 7µg 3µg 0%
Trans fat 0g 1.173g N/A
Tryptophan 0.012mg 0.121mg 0%
Threonine 0.054mg 0.923mg 0%
Isoleucine 0.052mg 1.055mg 0%
Leucine 0.096mg 1.861mg 0%
Lysine 0.059mg 1.976mg 0%
Methionine 0.021mg 0.614mg 0%
Phenylalanine 0.071mg 0.931mg 0%
Valine 0.062mg 1.172mg 0%
Histidine 0.034mg 0.775mg 0%
Omega-6 - Gamma-linoleic acid 0.008g 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
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +19.2%
Contains more ProteinProtein +1460.1%
Contains more FatsFats +8941.2%
Contains more OtherOther +191.5%

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
44% 53% 3%
Saturated fat: Sat. Fat 6.073 g
Monounsaturated fat: Mono. Fat 7.322 g
Polyunsaturated fat: Poly. Fat 0.408 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +121933.3%
Contains more Poly. FatPolyunsaturated fat +436.8%

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. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/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.