Yam vs. Pot roast — In-Depth Nutrition Comparison
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The main differences between yam and pot roast
- Yam has more vitamin C and potassium; however, pot roast has more vitamin B12, zinc, selenium, iron, vitamin B3, and choline.
- Daily need coverage for vitamin B12 for pot roast is 89% higher.
- Yam is lower in saturated fat.
- Yam has a higher glycemic index than pot roast.
Food types used in this article are Yam, raw and Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised.
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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.
| Contains more PotassiumPotassium | +253.2% |
| Contains more CopperCopper | +79.8% |
| Contains less SodiumSodium | -80.9% |
| Contains more ManganeseManganese | +3870% |
| Contains more IronIron | +348.1% |
| Contains more ZincZinc | +2675% |
| Contains more PhosphorusPhosphorus | +216.4% |
| Contains more SeleniumSelenium | +3757.1% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +89.8% |
| Contains more Vitamin KVitamin K | +27.8% |
| Contains more FolateFolate | +155.6% |
| Contains more Vitamin EVitamin E | +45.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +434.4% |
| Contains more Vitamin B3Vitamin B3 | +643.7% |
| Contains more Vitamin B5Vitamin B5 | +81.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +567.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 2.13µg | 89% |
| Zinc | 0.24mg | 6.66mg | 58% |
| Protein | 1.53g | 28.94g | 55% |
| Selenium | 0.7µg | 27µg | 48% |
| Cholesterol | 0mg | 116mg | 39% |
| Saturated fat | 0.037g | 7.548g | 34% |
| Fats | 0.17g | 19.17g | 29% |
| Iron | 0.54mg | 2.42mg | 24% |
| Vitamin B3 | 0.552mg | 4.105mg | 22% |
| Monounsaturated fat | 0.006g | 8.175g | 20% |
| Vitamin C | 17.1mg | 0mg | 19% |
| Choline | 16.5mg | 110.2mg | 17% |
| Manganese | 0.397mg | 0.01mg | 17% |
| Potassium | 816mg | 231mg | 17% |
| Phosphorus | 55mg | 174mg | 17% |
| Fiber | 4.1g | 0g | 16% |
| Vitamin B2 | 0.032mg | 0.171mg | 11% |
| Calories | 118kcal | 297kcal | 9% |
| Carbs | 27.88g | 0g | 9% |
| Copper | 0.178mg | 0.099mg | 9% |
| Vitamin B5 | 0.314mg | 0.571mg | 5% |
| Folate | 23µg | 9µg | 4% |
| Polyunsaturated fat | 0.076g | 0.708g | 4% |
| Vitamin B1 | 0.112mg | 0.059mg | 4% |
| Sodium | 9mg | 47mg | 2% |
| Vitamin A | 7µg | 0µg | 1% |
| Vitamin E | 0.35mg | 0.51mg | 1% |
| Vitamin D | 0IU | 8IU | 1% |
| Vitamin D | 0µg | 0.2µg | 1% |
| Vitamin B6 | 0.293mg | 0.283mg | 1% |
| Net carbs | 23.78g | 0g | N/A |
| Magnesium | 21mg | 19mg | 0% |
| Calcium | 17mg | 16mg | 0% |
| Sugar | 0.5g | 0g | N/A |
| Vitamin K | 2.3µg | 1.8µg | 0% |
| Tryptophan | 0.012mg | 0.19mg | 0% |
| Threonine | 0.054mg | 1.156mg | 0% |
| Isoleucine | 0.052mg | 1.317mg | 0% |
| Leucine | 0.096mg | 2.302mg | 0% |
| Lysine | 0.059mg | 2.446mg | 0% |
| Methionine | 0.021mg | 0.754mg | 0% |
| Phenylalanine | 0.071mg | 1.143mg | 0% |
| Valine | 0.062mg | 1.436mg | 0% |
| Histidine | 0.034mg | 0.924mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +34.1% |
| Contains more OtherOther | +-8300% |
| Contains more ProteinProtein | +1791.5% |
| Contains more FatsFats | +11176.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.5% |
| Contains more Mono. FatMonounsaturated fat | +136150% |
| Contains more Poly. FatPolyunsaturated fat | +831.6% |