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  6. Yam vs. Lamb

Yam vs. Lamb — In-Depth Nutrition Comparison

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Summary of differences between yam and lamb

  • Yam has more vitamin C, while lamb has more vitamin B12, selenium, zinc, vitamin B3, phosphorus, vitamin B2, and iron.
  • Lamb covers your daily need for vitamin B12, 106% more than yam.
  • The amount of saturated fat in yam is lower.
  • Lamb has a lower glycemic index. The glycemic index of lamb is 0, while the glycemic index of yam is 51.

These are the specific foods used in this comparison Yam, raw and Lamb, domestic, composite of trimmed retail cuts, separable lean, and fat, trimmed to 1/4" fat, choice, cooked.

Infographic

Yam vs Lamb 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%
Lamb
Lamb
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.1% 27% 71% 40% 122% 81% 9.4% 2.9% 144%
Contains more PotassiumPotassium +163.2%
Contains more CopperCopper +49.6%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +1704.5%
Contains more IronIron +248.1%
Contains more ZincZinc +1758.3%
Contains more PhosphorusPhosphorus +241.8%
Contains more SeleniumSelenium +3671.4%
~equal in Magnesium ~23mg
~equal in Calcium ~17mg

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
6
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%
Lamb
Lamb
7
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% 2.8% 1.5% 25% 58% 125% 40% 30% 319% 12% 14% 51%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B1Vitamin B1 +12%
Contains more Vitamin B6Vitamin B6 +125.4%
Contains more FolateFolate +27.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +681.3%
Contains more Vitamin B3Vitamin B3 +1106.5%
Contains more Vitamin B5Vitamin B5 +110.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +100%
Contains more CholineCholine +467.9%

All nutrients comparison - raw data values

Nutrient Yam Lamb DV% diff.
Vitamin B12 0µg 2.55µg 106%
Selenium 0.7µg 26.4µg 47%
Protein 1.53g 24.52g 46%
Saturated fat 0.037g 8.83g 40%
Zinc 0.24mg 4.46mg 38%
Vitamin B3 0.552mg 6.66mg 38%
Fats 0.17g 20.94g 32%
Cholesterol 0mg 97mg 32%
Monounsaturated fat 0.006g 8.82g 22%
Vitamin C 17.1mg 0mg 19%
Phosphorus 55mg 188mg 19%
Iron 0.54mg 1.88mg 17%
Vitamin B2 0.032mg 0.25mg 17%
Manganese 0.397mg 0.022mg 16%
Fiber 4.1g 0g 16%
Potassium 816mg 310mg 15%
Choline 16.5mg 93.7mg 14%
Vitamin B6 0.293mg 0.13mg 13%
Polyunsaturated fat 0.076g 1.51g 10%
Calories 118kcal 294kcal 9%
Carbs 27.88g 0g 9%
Vitamin B5 0.314mg 0.66mg 7%
Copper 0.178mg 0.119mg 7%
Sodium 9mg 72mg 3%
Vitamin K 2.3µg 4.6µg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin E 0.35mg 0.14mg 1%
Vitamin A 7µg 0µg 1%
Vitamin B1 0.112mg 0.1mg 1%
Folate 23µg 18µg 1%
Net carbs 23.78g 0g N/A
Vitamin D 0IU 2IU 0%
Magnesium 21mg 23mg 0%
Calcium 17mg 17mg 0%
Sugar 0.5g 0g N/A
Tryptophan 0.012mg 0.287mg 0%
Threonine 0.054mg 1.05mg 0%
Isoleucine 0.052mg 1.183mg 0%
Leucine 0.096mg 1.908mg 0%
Lysine 0.059mg 2.166mg 0%
Methionine 0.021mg 0.629mg 0%
Phenylalanine 0.071mg 0.998mg 0%
Valine 0.062mg 1.323mg 0%
Histidine 0.034mg 0.777mg 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
Lamb
Lamb
2
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +29.6%
Contains more ProteinProtein +1502.6%
Contains more FatsFats +12217.6%
~equal in Other ~0.82g

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
Lamb
Lamb
2
46% 46% 8%
Saturated fat: Sat. Fat 8.83 g
Monounsaturated fat: Mono. Fat 8.82 g
Polyunsaturated fat: Poly. Fat 1.51 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +146900%
Contains more Poly. FatPolyunsaturated fat +1886.8%

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. Lamb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/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.