Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

The main differences between broad bean raw and yam

  • Broad bean raw has more vitamin K, folate, copper, vitamin B2, fiber, iron, and manganese; however, yam has more vitamin C, vitamin B6, and potassium.
  • Daily need coverage for vitamin K for broad bean raw is 32% higher.
  • Yam has 9 times less vitamin B2 than broad bean raw. Broad bean raw has 0.29mg of vitamin B2, while yam has 0.032mg.
  • Broad bean raw has a higher glycemic index than yam.

Food types used in this article are Beans, fava, in pod, raw and Yam, raw.

Infographic

Broad 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Yam
Yam
2
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 +57.1%
Contains more CalciumCalcium +117.6%
Contains more IronIron +187%
Contains more CopperCopper +125.8%
Contains more ZincZinc +316.7%
Contains more PhosphorusPhosphorus +134.5%
Contains more ManganeseManganese +66.5%
Contains more SeleniumSelenium +14.3%
Contains more PotassiumPotassium +145.8%
Contains less SodiumSodium -64%

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Yam
Yam
4
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 AVitamin A +142.9%
Contains more Vitamin EVitamin E +231.4%
Contains more Vitamin B1Vitamin B1 +18.8%
Contains more Vitamin B2Vitamin B2 +806.3%
Contains more Vitamin B3Vitamin B3 +307.4%
Contains more Vitamin KVitamin K +1678.3%
Contains more FolateFolate +543.5%
Contains more Vitamin CVitamin C +362.2%
Contains more Vitamin B5Vitamin B5 +39.6%
Contains more Vitamin B6Vitamin B6 +181.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 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 +417.6%
Contains more FatsFats +329.4%
Contains more OtherOther +36.6%
Contains more CarbsCarbs +58.1%
~equal in Water ~69.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 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 +1633.3%
Contains more Poly. FatPolyunsaturated fat +350%
Contains less Sat. FatSaturated fat -68.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broad bean raw Yam DV% diff.
Vitamin K 40.9µg 2.3µg 32%
Folate 148µg 23µg 31%
Copper 0.402mg 0.178mg 25%
Vitamin B2 0.29mg 0.032mg 20%
Vitamin B6 0.104mg 0.293mg 15%
Vitamin C 3.7mg 17.1mg 15%
Potassium 332mg 816mg 14%
Fiber 7.5g 4.1g 14%
Protein 7.92g 1.53g 13%
Iron 1.55mg 0.54mg 13%
Phosphorus 129mg 55mg 11%
Manganese 0.661mg 0.397mg 11%
Vitamin B3 2.249mg 0.552mg 11%
Zinc 1mg 0.24mg 7%
Vitamin E 1.16mg 0.35mg 5%
Magnesium 33mg 21mg 3%
Carbs 17.63g 27.88g 3%
Choline 16.5mg 3%
Polyunsaturated fat 0.342g 0.076g 2%
Vitamin B5 0.225mg 0.314mg 2%
Calories 88kcal 118kcal 2%
Vitamin B1 0.133mg 0.112mg 2%
Calcium 37mg 17mg 2%
Vitamin A 17µg 7µg 1%
Sodium 25mg 9mg 1%
Fats 0.73g 0.17g 1%
Net carbs 10.13g 23.78g N/A
Sugar 9.21g 0.5g N/A
Selenium 0.8µg 0.7µg 0%
Saturated fat 0.118g 0.037g 0%
Monounsaturated fat 0.104g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broad bean raw Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
Broad bean raw
18%
Yam
Minerals Daily Need Coverage Score
43%
Broad bean raw
26%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 8.71g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 0.081g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 28)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.4)
Which food is richer in minerals?
Broad bean raw
Broad bean raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.