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

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Summary of differences between green bean raw and yam

  • Green bean raw has more vitamin K, vitamin A, iron, and vitamin B2, while yam has more potassium, copper, vitamin B6, manganese, fiber, and vitamin C.
  • Green bean raw covers your daily need for vitamin K, 34% more than yam.
  • Green bean raw contains 5 times more vitamin A than yam. While green bean raw contains 690IU of vitamin A, yam contains only 138IU.
  • Green bean raw has a lower glycemic index. The glycemic index of green bean raw is 20, while the glycemic index of yam is 51.

These are the specific foods used in this comparison Beans, snap, green, raw and Yam, raw.

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 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more MagnesiumMagnesium +19%
Contains more CalciumCalcium +117.6%
Contains more IronIron +90.7%
Contains less SodiumSodium -33.3%
Contains more PotassiumPotassium +286.7%
Contains more CopperCopper +158%
Contains more PhosphorusPhosphorus +44.7%
Contains more ManganeseManganese +83.8%
Contains more SeleniumSelenium +16.7%
~equal in Zinc ~0.24mg

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
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 +400%
Contains more Vitamin EVitamin E +17.1%
Contains more Vitamin B2Vitamin B2 +225%
Contains more Vitamin B3Vitamin B3 +33%
Contains more Vitamin KVitamin K +1769.6%
Contains more FolateFolate +43.5%
Contains more Vitamin CVitamin C +40.2%
Contains more Vitamin B1Vitamin B1 +36.6%
Contains more Vitamin B5Vitamin B5 +39.6%
Contains more Vitamin B6Vitamin B6 +107.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~16.5mg

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
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 +19.6%
Contains more FatsFats +29.4%
Contains more WaterWater +29.8%
Contains more CarbsCarbs +300%
Contains more OtherOther +24.2%

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 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +66.7%
Contains more Poly. FatPolyunsaturated fat +48.7%
Contains less Sat. FatSaturated fat -26%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Green bean raw Yam DV% diff.
Vitamin K 43µg 2.3µg 34%
Potassium 211mg 816mg 18%
Vitamin B6 0.141mg 0.293mg 12%
Copper 0.069mg 0.178mg 12%
Manganese 0.216mg 0.397mg 8%
Carbs 6.97g 27.88g 7%
Vitamin B2 0.104mg 0.032mg 6%
Iron 1.03mg 0.54mg 6%
Fiber 2.7g 4.1g 6%
Vitamin C 12.2mg 17.1mg 5%
Calories 31kcal 118kcal 4%
Vitamin A 35µg 7µg 3%
Folate 33µg 23µg 3%
Vitamin B1 0.082mg 0.112mg 3%
Fructose 1.39g 2%
Phosphorus 38mg 55mg 2%
Calcium 37mg 17mg 2%
Vitamin B5 0.225mg 0.314mg 2%
Magnesium 25mg 21mg 1%
Protein 1.83g 1.53g 1%
Vitamin B3 0.734mg 0.552mg 1%
Fats 0.22g 0.17g 0%
Net carbs 4.27g 23.78g N/A
Sugar 3.26g 0.5g N/A
Zinc 0.24mg 0.24mg 0%
Starch 0.88g 0%
Sodium 6mg 9mg 0%
Vitamin E 0.41mg 0.35mg 0%
Selenium 0.6µg 0.7µg 0%
Saturated fat 0.05g 0.037g 0%
Choline 15.3mg 16.5mg 0%
Monounsaturated fat 0.01g 0.006g 0%
Polyunsaturated fat 0.113g 0.076g 0%
Tryptophan 0.019mg 0.012mg 0%
Threonine 0.079mg 0.054mg 0%
Isoleucine 0.066mg 0.052mg 0%
Leucine 0.112mg 0.096mg 0%
Lysine 0.088mg 0.059mg 0%
Methionine 0.022mg 0.021mg 0%
Phenylalanine 0.067mg 0.071mg 0%
Valine 0.09mg 0.062mg 0%
Histidine 0.034mg 0.034mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green 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
23%
Green bean raw
18%
Yam
Minerals Daily Need Coverage Score
16%
Green bean raw
26%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 2.76g)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 0.013g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $1.6)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food contains less Sodium?
Green bean raw
Green bean raw contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Green bean raw
Green bean raw is lower in glycemic index (difference - 31)
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. 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/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.