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  6. Broad bean raw vs. Yam

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

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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

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%

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%

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.