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  6. Navy bean raw vs. Yam

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

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What are the differences between Navy bean raw and Yam?

  • Navy bean raw is higher in Folate, Vitamin B1, Copper, Magnesium, Iron, Vitamin B2, Vitamin B5, and Phosphorus, yet Yam is higher in Potassium, and Vitamin B6.
  • Navy bean raw's daily need coverage for Folate is 27% more.
  • Navy bean raw has 7 times more Vitamin B2 than Yam. While Navy bean raw has 0.215mg of Vitamin B2, Yam has only 0.032mg.

We used Beans, navy, mature seeds, sprouted, raw and Yam, raw types in this article.

Infographic

Navy 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.
Navy bean raw
Navy bean raw
6
:
4
Yam
Yam
Contains more Iron +257.4%
Contains more Magnesium +381%
Contains more Phosphorus +81.8%
Contains more Zinc +270.8%
Contains more Copper +100%
Contains more Calcium +13.3%
Contains more Potassium +165.8%
Contains less Sodium -30.8%
Contains more Selenium +16.7%
Equal in Manganese - 0.397
Navy bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 73% 73% 43% 28% 2% 25% 119% 54% 4%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains more Iron +257.4%
Contains more Magnesium +381%
Contains more Phosphorus +81.8%
Contains more Zinc +270.8%
Contains more Copper +100%
Contains more Calcium +13.3%
Contains more Potassium +165.8%
Contains less Sodium -30.8%
Contains more Selenium +16.7%
Equal in Manganese - 0.397

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.
Navy bean raw
Navy bean raw
6
:
4
Yam
Yam
Contains more Vitamin B1 +248.2%
Contains more Vitamin B2 +571.9%
Contains more Vitamin B3 +121%
Contains more Vitamin B5 +162.7%
Contains more Folate +473.9%
Contains more Vitamin A +3350%
Contains more Vitamin B6 +53.4%
Equal in Vitamin C - 17.1
Navy bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 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 +248.2%
Contains more Vitamin B2 +571.9%
Contains more Vitamin B3 +121%
Contains more Vitamin B5 +162.7%
Contains more Folate +473.9%
Contains more Vitamin A +3350%
Contains more Vitamin B6 +53.4%
Equal in Vitamin C - 17.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy bean raw
Navy bean raw
4
:
1
Yam
Yam
Contains more Protein +302%
Contains more Fats +311.8%
Contains more Water +13.7%
Contains more Other +15.9%
Contains more Carbs +113.6%
Navy bean raw
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +302%
Contains more Fats +311.8%
Contains more Water +13.7%
Contains more Other +15.9%
Contains more Carbs +113.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy bean raw
Navy bean raw
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +766.7%
Contains more Polyunsaturated fat +435.5%
Contains less Saturated Fat -56.5%
Navy bean raw
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +766.7%
Contains more Polyunsaturated fat +435.5%
Contains less Saturated Fat -56.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Navy bean raw Yam Opinion
Net carbs 13.05g 23.78g Yam
Protein 6.15g 1.53g Navy bean raw
Fats 0.7g 0.17g Navy bean raw
Carbs 13.05g 27.88g Yam
Calories 67kcal 118kcal Yam
Sugar 0.5g Navy bean raw
Fiber 4.1g Yam
Calcium 15mg 17mg Yam
Iron 1.93mg 0.54mg Navy bean raw
Magnesium 101mg 21mg Navy bean raw
Phosphorus 100mg 55mg Navy bean raw
Potassium 307mg 816mg Yam
Sodium 13mg 9mg Yam
Zinc 0.89mg 0.24mg Navy bean raw
Copper 0.356mg 0.178mg Navy bean raw
Manganese 0.408mg 0.397mg Navy bean raw
Selenium 0.6µg 0.7µg Yam
Vitamin A 4IU 138IU Yam
Vitamin A RAE 0µg 7µg Yam
Vitamin E 0.35mg Yam
Vitamin C 18.8mg 17.1mg Navy bean raw
Vitamin B1 0.39mg 0.112mg Navy bean raw
Vitamin B2 0.215mg 0.032mg Navy bean raw
Vitamin B3 1.22mg 0.552mg Navy bean raw
Vitamin B5 0.825mg 0.314mg Navy bean raw
Vitamin B6 0.191mg 0.293mg Yam
Folate 132µg 23µg Navy bean raw
Vitamin K 2.3µg Yam
Tryptophan 0.064mg 0.012mg Navy bean raw
Threonine 0.258mg 0.054mg Navy bean raw
Isoleucine 0.273mg 0.052mg Navy bean raw
Leucine 0.442mg 0.096mg Navy bean raw
Lysine 0.35mg 0.059mg Navy bean raw
Methionine 0.064mg 0.021mg Navy bean raw
Phenylalanine 0.31mg 0.071mg Navy bean raw
Valine 0.316mg 0.062mg Navy bean raw
Histidine 0.172mg 0.034mg Navy bean raw
Saturated Fat 0.085g 0.037g Yam
Monounsaturated Fat 0.052g 0.006g Navy bean raw
Polyunsaturated fat 0.407g 0.076g Navy bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean raw 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
35%
Navy bean raw
19%
Yam
Minerals Daily Need Coverage Score
42%
Navy bean raw
26%
Yam

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.048g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $1.1)
Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Navy bean raw
Navy bean raw is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Navy bean raw
Navy 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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.