Bean raw vs. Yam — In-Depth Nutrition Comparison
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Summary of differences between bean raw and yam
- The amount of folate, copper, iron, phosphorus, vitamin B1, selenium, fiber, magnesium, manganese, and zinc in bean raw is higher than in yam.
- Bean raw covers your daily need for folate, 126% more than yam.
- Bean raw contains 40 times more selenium than yam. While bean raw contains 27.9µg of selenium, yam contains only 0.7µg.
- Bean raw has a lower glycemic index. The glycemic index of bean raw is 33, while the glycemic index of yam is 51.
These are the specific foods used in this comparison Beans, pinto, mature seeds, raw and Yam, raw.
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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 MagnesiumMagnesium | +738.1% |
| Contains more CalciumCalcium | +564.7% |
| Contains more PotassiumPotassium | +70.7% |
| Contains more IronIron | +838.9% |
| Contains more CopperCopper | +401.7% |
| Contains more ZincZinc | +850% |
| Contains more PhosphorusPhosphorus | +647.3% |
| Contains more ManganeseManganese | +189.2% |
| Contains more SeleniumSelenium | +3885.7% |
| Contains less SodiumSodium | -25% |
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 B1Vitamin B1 | +536.6% |
| Contains more Vitamin B2Vitamin B2 | +562.5% |
| Contains more Vitamin B3Vitamin B3 | +112.7% |
| Contains more Vitamin B5Vitamin B5 | +150% |
| Contains more Vitamin B6Vitamin B6 | +61.8% |
| Contains more Vitamin KVitamin K | +143.5% |
| Contains more FolateFolate | +2182.6% |
| Contains more CholineCholine | +301.2% |
| Contains more Vitamin CVitamin C | +171.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +66.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 525µg | 23µg | 126% |
| Copper | 0.893mg | 0.178mg | 79% |
| Iron | 5.07mg | 0.54mg | 57% |
| Phosphorus | 411mg | 55mg | 51% |
| Vitamin B1 | 0.713mg | 0.112mg | 50% |
| Selenium | 27.9µg | 0.7µg | 49% |
| Fiber | 15.5g | 4.1g | 46% |
| Protein | 21.42g | 1.53g | 40% |
| Magnesium | 176mg | 21mg | 37% |
| Manganese | 1.148mg | 0.397mg | 33% |
| Zinc | 2.28mg | 0.24mg | 19% |
| Potassium | 1393mg | 816mg | 17% |
| Vitamin B2 | 0.212mg | 0.032mg | 14% |
| Vitamin B6 | 0.474mg | 0.293mg | 14% |
| Starch | 34.17g | 14% | |
| Carbs | 62.55g | 27.88g | 12% |
| Vitamin C | 6.3mg | 17.1mg | 12% |
| Calories | 347kcal | 118kcal | 11% |
| Calcium | 113mg | 17mg | 10% |
| Choline | 66.2mg | 16.5mg | 9% |
| Vitamin B5 | 0.785mg | 0.314mg | 9% |
| Vitamin B3 | 1.174mg | 0.552mg | 4% |
| Vitamin K | 5.6µg | 2.3µg | 3% |
| Polyunsaturated fat | 0.407g | 0.076g | 2% |
| Fats | 1.23g | 0.17g | 2% |
| Vitamin E | 0.21mg | 0.35mg | 1% |
| Monounsaturated fat | 0.229g | 0.006g | 1% |
| Vitamin A | 0µg | 7µg | 1% |
| Saturated fat | 0.235g | 0.037g | 1% |
| Net carbs | 47.05g | 23.78g | N/A |
| Sugar | 2.11g | 0.5g | N/A |
| Sodium | 12mg | 9mg | 0% |
| Tryptophan | 0.237mg | 0.012mg | 0% |
| Threonine | 0.81mg | 0.054mg | 0% |
| Isoleucine | 0.871mg | 0.052mg | 0% |
| Leucine | 1.558mg | 0.096mg | 0% |
| Lysine | 1.356mg | 0.059mg | 0% |
| Methionine | 0.259mg | 0.021mg | 0% |
| Phenylalanine | 1.095mg | 0.071mg | 0% |
| Valine | 0.998mg | 0.062mg | 0% |
| Histidine | 0.556mg | 0.034mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1300% |
| Contains more FatsFats | +623.5% |
| Contains more CarbsCarbs | +124.4% |
| Contains more OtherOther | +323.2% |
| Contains more WaterWater | +514.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3716.7% |
| Contains more Poly. FatPolyunsaturated fat | +435.5% |
| Contains less Sat. FatSaturated fat | -84.3% |