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  6. Yam vs. Pastrami

Yam vs. Pastrami — In-Depth Nutrition Comparison

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What are the main differences between yam and pastrami?

  • Yam is richer in vitamin C and potassium, yet pastrami is richer in vitamin B12, zinc, selenium, vitamin B3, iron, and phosphorus.
  • Pastrami's daily need coverage for vitamin B12 is 78% higher.
  • Yam has 57 times more vitamin C than pastrami. Yam has 17.1mg of vitamin C, while pastrami has 0.3mg.
  • Yam contains less sodium.
  • Yam has a lower glycemic index than pastrami.

We used Yam, raw and Beef, cured, pastrami types in this comparison.

Infographic

Yam vs Pastrami 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
6
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% 3% 19% 83% 30% 136% 75% 141% 3.5% 97%
Contains more MagnesiumMagnesium +23.5%
Contains more CalciumCalcium +70%
Contains more PotassiumPotassium +288.6%
Contains more CopperCopper +95.6%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +1370.4%
Contains more IronIron +311.1%
Contains more ZincZinc +1975%
Contains more PhosphorusPhosphorus +218.2%
Contains more SeleniumSelenium +2428.6%

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
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 1% 0.67% 2.4% 1.5% 13% 37% 80% 16% 51% 234% 1.8% 4.5% 45%
Contains more Vitamin CVitamin C +5600%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin EVitamin E +191.7%
Contains more Vitamin B1Vitamin B1 +115.4%
Contains more Vitamin B5Vitamin B5 +18.5%
Contains more Vitamin B6Vitamin B6 +32.6%
Contains more Vitamin KVitamin K +228.6%
Contains more FolateFolate +283.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +403.1%
Contains more Vitamin B3Vitamin B3 +671.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +394.5%

All nutrients comparison - raw data values

Nutrient Yam Pastrami DV% diff.
Vitamin B12 0µg 1.87µg 78%
Sodium 9mg 1078mg 46%
Zinc 0.24mg 4.98mg 43%
Protein 1.53g 21.8g 41%
Selenium 0.7µg 17.7µg 31%
Cholesterol 0mg 68mg 23%
Vitamin B3 0.552mg 4.26mg 23%
Iron 0.54mg 2.22mg 21%
Vitamin C 17.1mg 0.3mg 19%
Potassium 816mg 210mg 18%
Phosphorus 55mg 175mg 17%
Manganese 0.397mg 0.027mg 16%
Fiber 4.1g 0g 16%
Saturated fat 0.037g 2.681g 12%
Choline 16.5mg 81.6mg 12%
Vitamin B2 0.032mg 0.161mg 10%
Copper 0.178mg 0.091mg 10%
Carbs 27.88g 0.36g 9%
Fats 0.17g 5.82g 9%
Vitamin B6 0.293mg 0.221mg 6%
Monounsaturated fat 0.006g 2.118g 5%
Vitamin B1 0.112mg 0.052mg 5%
Folate 23µg 6µg 4%
Vitamin E 0.35mg 0.12mg 2%
Vitamin K 2.3µg 0.7µg 1%
Calories 118kcal 147kcal 1%
Vitamin B5 0.314mg 0.265mg 1%
Vitamin D 0µg 0.1µg 1%
Vitamin A 7µg 2µg 1%
Calcium 17mg 10mg 1%
Magnesium 21mg 17mg 1%
Vitamin D 0IU 4IU 1%
Net carbs 23.78g 0.36g N/A
Sugar 0.5g 0.1g N/A
Polyunsaturated fat 0.076g 0.145g 0%
Tryptophan 0.012mg 0.141mg 0%
Threonine 0.054mg 0.857mg 0%
Isoleucine 0.052mg 0.976mg 0%
Leucine 0.096mg 1.706mg 0%
Lysine 0.059mg 1.812mg 0%
Methionine 0.021mg 0.558mg 0%
Phenylalanine 0.071mg 0.847mg 0%
Valine 0.062mg 1.065mg 0%
Histidine 0.034mg 0.684mg 0%
Fructose 0.01g 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
22% 6% 70% 2%
Protein: 21.8 g
Fats: 5.82 g
Carbs: 0.36 g
Water: 69.53 g
Other: 2.49 g
Contains more CarbsCarbs +7644.4%
Contains more ProteinProtein +1324.8%
Contains more FatsFats +3323.5%
Contains more OtherOther +203.7%
~equal in Water ~69.53g

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
54% 43% 3%
Saturated fat: Sat. Fat 2.681 g
Monounsaturated fat: Mono. Fat 2.118 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +35200%
Contains more Poly. FatPolyunsaturated fat +90.8%

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. Pastrami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170204/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.