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  6. Green bean raw vs. Yam

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

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The main differences between green bean raw and yam

  • Green bean raw has more vitamin K, vitamin A, iron, and vitamin B2; however, yam has more potassium, copper, manganese, and vitamin B6.
  • Daily need coverage for vitamin K for green bean raw is 34% higher.
  • Yam has 6 times less vitamin A than green bean raw. Green bean raw has 690 IU of vitamin A, while yam has 122 IU.
  • Yam has a higher glycemic index than green bean raw.

Food types used in this article are Beans, snap, green, raw and Yam, cooked, boiled, drained, or baked, without salt.

Infographic

Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Yam
Yam
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
Contains more MagnesiumMagnesium +38.9%
Contains more CalciumCalcium +164.3%
Contains more IronIron +98.1%
Contains more ZincZinc +20%
Contains less SodiumSodium -25%
Contains more PotassiumPotassium +217.5%
Contains more CopperCopper +120.3%
Contains more PhosphorusPhosphorus +28.9%
Contains more ManganeseManganese +71.8%
Contains more SeleniumSelenium +16.7%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 41% 0% 12% 8.2% 21% 24% 14% 14% 33% 0% 108% 25%
Yam
Yam
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 40% 0% 2% 6.8% 24% 6.5% 10% 19% 53% 0% 5.8% 12%
Contains more Vitamin AVitamin A +483.3%
Contains more Vitamin EVitamin E +20.6%
Contains more Vitamin B2Vitamin B2 +271.4%
Contains more Vitamin B3Vitamin B3 +33%
Contains more Vitamin KVitamin K +1769.6%
Contains more FolateFolate +106.3%
Contains more Vitamin B1Vitamin B1 +15.9%
Contains more Vitamin B5Vitamin B5 +38.2%
Contains more Vitamin B6Vitamin B6 +61.7%
~equal in Vitamin C ~12.1mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green bean raw Yam DV% diff.
Vitamin K 43µg 2.3µg 34%
Potassium 211mg 670mg 14%
Copper 0.069mg 0.152mg 9%
Carbs 6.97g 27.48g 7%
Manganese 0.216mg 0.371mg 7%
Vitamin B6 0.141mg 0.228mg 7%
Iron 1.03mg 0.52mg 6%
Vitamin B2 0.104mg 0.028mg 6%
Fiber 2.7g 3.9g 5%
Calories 31kcal 116kcal 4%
Folate 33µg 16µg 4%
Vitamin A 35µg 6µg 3%
Magnesium 25mg 18mg 2%
Calcium 37mg 14mg 2%
Phosphorus 38mg 49mg 2%
Vitamin B5 0.225mg 0.311mg 2%
Fructose 1.39g 2%
Protein 1.83g 1.49g 1%
Vitamin B1 0.082mg 0.095mg 1%
Vitamin B3 0.734mg 0.552mg 1%
Protein per 100 calories 5.9g 1.3g N/A
Calories per 10 g protein 169kcal 779kcal N/A
Weight per 100 calories 323g 86g N/A
Fats 0.22g 0.14g 0%
Vitamin C 12.2mg 12.1mg 0%
Net carbs 4.27g 23.58g N/A
Sugar 3.26g 0.49g N/A
Zinc 0.24mg 0.2mg 0%
Starch 0.88g 0%
Sodium 6mg 8mg 0%
Vitamin E 0.41mg 0.34mg 0%
Selenium 0.6µg 0.7µg 0%
Choline 15.3mg 16.2mg 0%
Saturated fat 0.05g 0.029g 0%
Monounsaturated fat 0.01g 0.005g 0%
Polyunsaturated fat 0.113g 0.06g 0%
Tryptophan 0.019mg 0.012mg 0%
Threonine 0.079mg 0.052mg 0%
Isoleucine 0.066mg 0.05mg 0%
Leucine 0.112mg 0.094mg 0%
Lysine 0.088mg 0.058mg 0%
Methionine 0.022mg 0.02mg 0%
Phenylalanine 0.067mg 0.069mg 0%
Valine 0.09mg 0.06mg 0%
Histidine 0.034mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Yam
Yam
2
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more ProteinProtein +22.8%
Contains more FatsFats +57.1%
Contains more WaterWater +28.8%
Contains more CarbsCarbs +294.3%
Contains more OtherOther +15.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +88.3%
Contains less Sat. FatSaturated fat -42%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.