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  6. Cranberry bean raw vs. Yam

Cranberry bean raw vs. Yam — In-Depth Nutrition Comparison

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Significant differences between cranberry bean raw and yam

  • The amount of folate, fiber, copper, iron, vitamin B1, phosphorus, magnesium, zinc, manganese, and selenium in cranberry bean raw is higher than in yam.
  • Cranberry bean raw covers your daily folate needs 145% more than yam.
  • Yam has 18 times less selenium than cranberry bean raw. Cranberry bean raw has 12.7µg 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 cranberry bean raw is 35.

Specific food types used in this comparison are Beans, cranberry (roman), mature seeds, raw and Yam, raw.

Infographic

Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Yam
Yam
0
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 +642.9%
Contains more CalciumCalcium +647.1%
Contains more PotassiumPotassium +63.2%
Contains more IronIron +825.9%
Contains more CopperCopper +346.1%
Contains more ZincZinc +1412.5%
Contains more PhosphorusPhosphorus +576.4%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +131.7%
Contains more SeleniumSelenium +1714.3%

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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
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%
Contains more Vitamin B1Vitamin B1 +567%
Contains more Vitamin B2Vitamin B2 +565.6%
Contains more Vitamin B3Vitamin B3 +163.6%
Contains more Vitamin B5Vitamin B5 +138.2%
Contains more FolateFolate +2526.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.293mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Yam DV% diff.
Folate 604µg 23µg 145%
Fiber 24.7g 4.1g 82%
Copper 0.794mg 0.178mg 68%
Iron 5mg 0.54mg 56%
Vitamin B1 0.747mg 0.112mg 53%
Phosphorus 372mg 55mg 45%
Protein 23.03g 1.53g 43%
Magnesium 156mg 21mg 32%
Zinc 3.63mg 0.24mg 31%
Manganese 0.92mg 0.397mg 23%
Selenium 12.7µg 0.7µg 22%
Vitamin C 0mg 17.1mg 19%
Potassium 1332mg 816mg 15%
Vitamin B2 0.213mg 0.032mg 14%
Calories 335kcal 118kcal 11%
Calcium 127mg 17mg 11%
Carbs 60.05g 27.88g 11%
Vitamin B5 0.748mg 0.314mg 9%
Vitamin B3 1.455mg 0.552mg 6%
Choline 16.5mg 3%
Polyunsaturated fat 0.527g 0.076g 3%
Vitamin E 0.35mg 2%
Vitamin K 2.3µg 2%
Fats 1.23g 0.17g 2%
Vitamin B6 0.309mg 0.293mg 1%
Vitamin A 0µg 7µg 1%
Saturated fat 0.316g 0.037g 1%
Net carbs 35.35g 23.78g N/A
Sugar 0.5g N/A
Sodium 6mg 9mg 0%
Monounsaturated fat 0.106g 0.006g 0%
Tryptophan 0.273mg 0.012mg 0%
Threonine 0.969mg 0.054mg 0%
Isoleucine 1.017mg 0.052mg 0%
Leucine 1.838mg 0.096mg 0%
Lysine 1.58mg 0.059mg 0%
Methionine 0.346mg 0.021mg 0%
Phenylalanine 1.245mg 0.071mg 0%
Valine 1.205mg 0.062mg 0%
Histidine 0.641mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Yam
Yam
1
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 +1405.2%
Contains more FatsFats +623.5%
Contains more CarbsCarbs +115.4%
Contains more OtherOther +302.4%
Contains more WaterWater +461.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 +1666.7%
Contains more Poly. FatPolyunsaturated fat +593.4%
Contains less Sat. FatSaturated fat -88.3%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.