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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.
  • Baked beans have a lower glycemic index than yam.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Yam
Yam
4
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%
Contains more MagnesiumMagnesium +104.8%
Contains more CalciumCalcium +258.8%
Contains more IronIron +268.5%
Contains more ZincZinc +204.2%
Contains more PhosphorusPhosphorus +98.2%
Contains more SeleniumSelenium +714.3%
Contains more PotassiumPotassium +127.9%
Contains more CopperCopper +11.9%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +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.
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Yam
Yam
8
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%
Contains more Vitamin B1Vitamin B1 +21.4%
Contains more Vitamin B2Vitamin B2 +53.1%
Contains more FolateFolate +108.7%
Contains more Vitamin CVitamin C +1454.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +35.3%
Contains more Vitamin B5Vitamin B5 +102.6%
Contains more Vitamin B6Vitamin B6 +225.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Baked beans Yam DV% diff.
Iron 1.99mg 0.54mg 18%
Vitamin C 1.1mg 17.1mg 18%
Sodium 422mg 9mg 18%
Vitamin B6 0.09mg 0.293mg 16%
Potassium 358mg 816mg 13%
Selenium 5.7µg 0.7µg 9%
Saturated fat 1.948g 0.037g 9%
Phosphorus 109mg 55mg 8%
Fats 5.15g 0.17g 8%
Protein 5.54g 1.53g 8%
Fiber 5.5g 4.1g 6%
Folate 48µg 23µg 6%
Manganese 0.255mg 0.397mg 6%
Magnesium 43mg 21mg 5%
Monounsaturated fat 2.133g 0.006g 5%
Calcium 61mg 17mg 4%
Zinc 0.73mg 0.24mg 4%
Polyunsaturated fat 0.74g 0.076g 4%
Vitamin B5 0.155mg 0.314mg 3%
Choline 16.5mg 3%
Vitamin K 2.3µg 2%
Calories 155kcal 118kcal 2%
Carbs 21.63g 27.88g 2%
Vitamin B1 0.136mg 0.112mg 2%
Vitamin E 0.35mg 2%
Copper 0.159mg 0.178mg 2%
Cholesterol 5mg 0mg 2%
Vitamin B2 0.049mg 0.032mg 1%
Vitamin A 0µg 7µg 1%
Vitamin B3 0.408mg 0.552mg 1%
Net carbs 16.13g 23.78g N/A
Sugar 0.5g N/A
Tryptophan 0.067mg 0.012mg 0%
Threonine 0.228mg 0.054mg 0%
Isoleucine 0.242mg 0.052mg 0%
Leucine 0.428mg 0.096mg 0%
Lysine 0.379mg 0.059mg 0%
Methionine 0.086mg 0.021mg 0%
Phenylalanine 0.287mg 0.071mg 0%
Valine 0.282mg 0.062mg 0%
Histidine 0.153mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +262.1%
Contains more FatsFats +2929.4%
Contains more OtherOther +206.1%
Contains more CarbsCarbs +28.9%
~equal in Water ~69.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
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
Contains more Mono. FatMonounsaturated fat +35450%
Contains more Poly. FatPolyunsaturated fat +873.7%
Contains less Sat. FatSaturated fat -98.1%

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.