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  6. Yam vs. Rib eye steak

Yam vs. Rib eye steak — In-Depth Nutrition Comparison

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How are yam and rib eye steak different?

  • Yam is richer in vitamin C and fiber, while rib eye steak is higher in vitamin B12, selenium, zinc, vitamin B3, iron, and vitamin B2.
  • Rib eye steak covers your daily need for vitamin B12, 88% more than yam.
  • Yam is lower in saturated fat.
  • Yam has a higher glycemic index (51) than rib eye steak (0).

Yam, raw and Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled types were used in this article.

Infographic

Yam vs Rib eye 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
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 16% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more CalciumCalcium +54.5%
Contains more PotassiumPotassium +213.8%
Contains more CopperCopper +122.5%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +396.3%
Contains more IronIron +314.8%
Contains more ZincZinc +2362.5%
Contains more PhosphorusPhosphorus +176.4%
Contains more SeleniumSelenium +4142.9%
~equal in Magnesium ~22mg

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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B1Vitamin B1 +57.7%
Contains more Vitamin KVitamin K +43.8%
Contains more FolateFolate +283.3%
Contains more Vitamin AVitamin A +14.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +796.9%
Contains more Vitamin B3Vitamin B3 +789.1%
Contains more Vitamin B5Vitamin B5 +70.7%
Contains more Vitamin B6Vitamin B6 +62.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +195.8%

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
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +27.7%
Contains more OtherOther +8100%
Contains more ProteinProtein +1448.4%
Contains more FatsFats +12729.4%

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
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +175216.7%
Contains more Poly. FatPolyunsaturated fat +1251.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam Rib eye steak
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yam Rib eye steak DV% diff.
Vitamin B12 0µg 2.1µg 88%
Selenium 0.7µg 29.7µg 53%
Zinc 0.24mg 5.91mg 52%
Protein 1.53g 23.69g 44%
Saturated fat 0.037g 9.684g 44%
Fats 0.17g 21.81g 33%
Vitamin B3 0.552mg 4.908mg 27%
Cholesterol 0mg 80mg 27%
Monounsaturated fat 0.006g 10.519g 26%
Iron 0.54mg 2.24mg 21%
Vitamin B2 0.032mg 0.287mg 20%
Vitamin C 17.1mg 0mg 19%
Potassium 816mg 260mg 16%
Fiber 4.1g 0g 16%
Phosphorus 55mg 152mg 14%
Vitamin B6 0.293mg 0.477mg 14%
Manganese 0.397mg 0.08mg 14%
Copper 0.178mg 0.08mg 11%
Carbs 27.88g 0g 9%
Calories 118kcal 291kcal 9%
Choline 16.5mg 48.8mg 6%
Polyunsaturated fat 0.076g 1.027g 6%
Folate 23µg 6µg 4%
Vitamin B5 0.314mg 0.536mg 4%
Vitamin B1 0.112mg 0.071mg 3%
Vitamin E 0.35mg 0.1mg 2%
Sodium 9mg 54mg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin K 2.3µg 1.6µg 1%
Calcium 17mg 11mg 1%
Vitamin D 0IU 7IU 1%
Net carbs 23.78g 0g N/A
Magnesium 21mg 22mg 0%
Sugar 0.5g 0g N/A
Vitamin A 7µg 8µg 0%
Trans fat 0g 1.478g N/A
Tryptophan 0.012mg 0.265mg 0%
Threonine 0.054mg 1.116mg 0%
Isoleucine 0.052mg 1.103mg 0%
Leucine 0.096mg 2.041mg 0%
Lysine 0.059mg 2.269mg 0%
Methionine 0.021mg 0.641mg 0%
Phenylalanine 0.071mg 0.95mg 0%
Valine 0.062mg 1.184mg 0%
Histidine 0.034mg 0.888mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0g 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.7g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Rib eye steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
Yam
48%
Rib eye steak
Minerals Daily Need Coverage Score
26%
Yam
56%
Rib eye steak

Comparison summary

Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 80mg)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 45mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 9.647g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $1.8)
Which food is lower in Sugar?
Rib eye steak
Rib eye steak is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Rib eye steak
Rib eye steak is lower in glycemic index (difference - 51)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.