Beans vs. Yam — In-Depth Nutrition Comparison
Compare
Significant differences between beans and yam
- Beans have more zinc, phosphorus, selenium, and fiber; however, yam is richer in vitamin C, potassium, and vitamin B6.
- Yam covers your daily vitamin C needs 16% more than beans.
- Yam has 6 times less selenium than beans. Beans have 4.5µg of selenium, while yam has 0.7µg.
- Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of beans is 33.
Specific food types used in this comparison are Beans, baked, canned, no salt added and Yam, raw.
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.
| Contains more MagnesiumMagnesium | +52.4% |
| Contains more CalciumCalcium | +194.1% |
| Contains more CopperCopper | +15.7% |
| Contains more ZincZinc | +483.3% |
| Contains more PhosphorusPhosphorus | +89.1% |
| Contains less SodiumSodium | -88.9% |
| Contains more SeleniumSelenium | +542.9% |
| Contains more PotassiumPotassium | +175.7% |
| Contains more IronIron | +86.2% |
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 | +33.9% |
| Contains more Vitamin B2Vitamin B2 | +87.5% |
| Contains more CholineCholine | +86.7% |
| Contains more Vitamin CVitamin C | +451.6% |
| Contains more Vitamin AVitamin A | +40% |
| Contains more Vitamin EVitamin E | +133.3% |
| Contains more Vitamin B3Vitamin B3 | +28.4% |
| Contains more Vitamin B6Vitamin B6 | +125.4% |
| Contains more Vitamin KVitamin K | +187.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.397mg | 17% | |
| Vitamin C | 3.1mg | 17.1mg | 16% |
| Potassium | 296mg | 816mg | 15% |
| Vitamin B6 | 0.13mg | 0.293mg | 13% |
| Zinc | 1.4mg | 0.24mg | 11% |
| Protein | 4.8g | 1.53g | 7% |
| Selenium | 4.5µg | 0.7µg | 7% |
| Phosphorus | 104mg | 55mg | 7% |
| Fiber | 5.5g | 4.1g | 6% |
| Vitamin B5 | 0.314mg | 6% | |
| Copper | 0.206mg | 0.178mg | 3% |
| Vitamin B1 | 0.15mg | 0.112mg | 3% |
| Iron | 0.29mg | 0.54mg | 3% |
| Calcium | 50mg | 17mg | 3% |
| Magnesium | 32mg | 21mg | 3% |
| Choline | 30.8mg | 16.5mg | 3% |
| Vitamin B2 | 0.06mg | 0.032mg | 2% |
| Carbs | 20.49g | 27.88g | 2% |
| Vitamin B3 | 0.43mg | 0.552mg | 1% |
| Polyunsaturated fat | 0.172g | 0.076g | 1% |
| Vitamin K | 0.8µg | 2.3µg | 1% |
| Calories | 105kcal | 118kcal | 1% |
| Vitamin E | 0.15mg | 0.35mg | 1% |
| Fats | 0.4g | 0.17g | 0% |
| Net carbs | 14.99g | 23.78g | N/A |
| Sugar | 7.78g | 0.5g | N/A |
| Sodium | 1mg | 9mg | 0% |
| Vitamin A | 5µg | 7µg | 0% |
| Folate | 24µg | 23µg | 0% |
| Saturated fat | 0.103g | 0.037g | 0% |
| Monounsaturated fat | 0.035g | 0.006g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.054mg | 0% | |
| Isoleucine | 0.052mg | 0% | |
| Leucine | 0.096mg | 0% | |
| Lysine | 0.059mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.071mg | 0% | |
| Valine | 0.062mg | 0% | |
| Histidine | 0.034mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +213.7% |
| Contains more FatsFats | +135.3% |
| Contains more OtherOther | +108.5% |
| Contains more CarbsCarbs | +36.1% |
~equal in
Water
~69.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +483.3% |
| Contains more Poly. FatPolyunsaturated fat | +126.3% |
| Contains less Sat. FatSaturated fat | -64.1% |