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  6. Baked beans vs. Yam

Baked beans vs. Yam — In-Depth Nutrition Comparison

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What are the main differences between Baked beans and Yam?

  • Baked beans are richer in Iron, Selenium, Phosphorus, and Folate, yet Yam is richer in Vitamin C, Vitamin B6, Potassium, and Manganese.
  • Baked beans' daily need coverage for Iron is 18% higher.
  • Baked beans have 53 times more Saturated Fat than Yam. Baked beans have 1.948g of Saturated Fat, while Yam has 0.037g.

We used Beans, baked, home prepared and Yam, raw types in this comparison.

Infographic

Baked beans vs Yam 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.
Baked beans
Baked beans
6
:
4
Yam
Yam
Contains more Calcium +258.8%
Contains more Iron +268.5%
Contains more Magnesium +104.8%
Contains more Phosphorus +98.2%
Contains more Zinc +204.2%
Contains more Selenium +714.3%
Contains more Potassium +127.9%
Contains less Sodium -97.9%
Contains more Copper +11.9%
Contains more Manganese +55.7%
Baked beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 75% 31% 47% 32% 56% 20% 53% 34% 32%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains more Calcium +258.8%
Contains more Iron +268.5%
Contains more Magnesium +104.8%
Contains more Phosphorus +98.2%
Contains more Zinc +204.2%
Contains more Selenium +714.3%
Contains more Potassium +127.9%
Contains less Sodium -97.9%
Contains more Copper +11.9%
Contains more Manganese +55.7%

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.
Baked beans
Baked beans
3
:
7
Yam
Yam
Contains more Vitamin B1 +21.4%
Contains more Vitamin B2 +53.1%
Contains more Folate +108.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +1454.5%
Contains more Vitamin B3 +35.3%
Contains more Vitamin B5 +102.6%
Contains more Vitamin B6 +225.6%
Baked beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 4% 34% 12% 8% 10% 21% 36% 0% 0%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin B1 +21.4%
Contains more Vitamin B2 +53.1%
Contains more Folate +108.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +1454.5%
Contains more Vitamin B3 +35.3%
Contains more Vitamin B5 +102.6%
Contains more Vitamin B6 +225.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Baked beans
Baked beans
3
:
2
Yam
Yam
Contains more Protein +262.1%
Contains more Fats +2929.4%
Contains more Other +206.1%
Contains more Carbs +28.9%
Equal in Water - 69.6
Baked beans
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more Protein +262.1%
Contains more Fats +2929.4%
Contains more Other +206.1%
Contains more Carbs +28.9%
Equal in Water - 69.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Baked beans
Baked beans
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +35450%
Contains more Polyunsaturated fat +873.7%
Contains less Saturated Fat -98.1%
Baked beans
40% 44% 15%
Saturated Fat: 1.948 g
Monounsaturated Fat: 2.133 g
Polyunsaturated fat: 0.74 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +35450%
Contains more Polyunsaturated fat +873.7%
Contains less Saturated Fat -98.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Baked beans Yam Opinion
Net carbs 16.13g 23.78g Yam
Protein 5.54g 1.53g Baked beans
Fats 5.15g 0.17g Baked beans
Carbs 21.63g 27.88g Yam
Calories 155kcal 118kcal Baked beans
Sugar 0.5g Baked beans
Fiber 5.5g 4.1g Baked beans
Calcium 61mg 17mg Baked beans
Iron 1.99mg 0.54mg Baked beans
Magnesium 43mg 21mg Baked beans
Phosphorus 109mg 55mg Baked beans
Potassium 358mg 816mg Yam
Sodium 422mg 9mg Yam
Zinc 0.73mg 0.24mg Baked beans
Copper 0.159mg 0.178mg Yam
Manganese 0.255mg 0.397mg Yam
Selenium 5.7µg 0.7µg Baked beans
Vitamin A 0IU 138IU Yam
Vitamin A RAE 0µg 7µg Yam
Vitamin E 0.35mg Yam
Vitamin C 1.1mg 17.1mg Yam
Vitamin B1 0.136mg 0.112mg Baked beans
Vitamin B2 0.049mg 0.032mg Baked beans
Vitamin B3 0.408mg 0.552mg Yam
Vitamin B5 0.155mg 0.314mg Yam
Vitamin B6 0.09mg 0.293mg Yam
Folate 48µg 23µg Baked beans
Vitamin K 2.3µg Yam
Tryptophan 0.067mg 0.012mg Baked beans
Threonine 0.228mg 0.054mg Baked beans
Isoleucine 0.242mg 0.052mg Baked beans
Leucine 0.428mg 0.096mg Baked beans
Lysine 0.379mg 0.059mg Baked beans
Methionine 0.086mg 0.021mg Baked beans
Phenylalanine 0.287mg 0.071mg Baked beans
Valine 0.282mg 0.062mg Baked beans
Histidine 0.153mg 0.034mg Baked beans
Cholesterol 5mg 0mg Yam
Saturated Fat 1.948g 0.037g Yam
Monounsaturated Fat 2.133g 0.006g Baked beans
Polyunsaturated fat 0.74g 0.076g Baked beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Baked beans Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
10%
Baked beans
19%
Yam
Minerals Daily Need Coverage Score
39%
Baked beans
26%
Yam

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 413mg)
Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 1.911g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $1.6)
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Baked beans
Baked beans is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Baked beans
Baked beans is relatively richer in minerals

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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.