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  6. Green beans vs. Yam

Green beans vs. Yam — In-Depth Nutrition Comparison

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A recap on the differences between green beans and yam

  • Green beans have more vitamin K, vitamin A, and vitamin B2; however, yam is higher in potassium, vitamin B6, and copper.
  • Green beans cover your daily vitamin K needs 38% more than yam.
  • Yam contains 7 times less sugar than green beans. Green beans contain 3.63g of sugar, while yam contains 0.49g.
  • The glycemic index of yam is higher.

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

Infographic

Green beans 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
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 CalciumCalcium +214.3%
Contains more IronIron +25%
Contains more ZincZinc +25%
Contains less SodiumSodium -87.5%
Contains more PotassiumPotassium +358.9%
Contains more CopperCopper +166.7%
Contains more PhosphorusPhosphorus +69%
Contains more ManganeseManganese +30.2%
Contains more SeleniumSelenium +250%
~equal in Magnesium ~18mg

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
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 40% 2% 6.8% 0% 24% 6.5% 10% 19% 53% 0% 5.8% 12% 8.8%
Contains more Vitamin AVitamin A +433.3%
Contains more Vitamin EVitamin E +35.3%
Contains more Vitamin B2Vitamin B2 +246.4%
Contains more Vitamin B3Vitamin B3 +11.2%
Contains more Vitamin KVitamin K +1982.6%
Contains more FolateFolate +106.3%
Contains more Vitamin CVitamin C +24.7%
Contains more Vitamin B1Vitamin B1 +28.4%
Contains more Vitamin B5Vitamin B5 +320.3%
Contains more Vitamin B6Vitamin B6 +307.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~16.2mg

All nutrients comparison - raw data values

Nutrient Green beans Yam DV% diff.
Vitamin K 47.9µg 2.3µg 38%
Potassium 146mg 670mg 15%
Vitamin B6 0.056mg 0.228mg 13%
Copper 0.057mg 0.152mg 11%
Carbs 7.88g 27.48g 7%
Vitamin B5 0.074mg 0.311mg 5%
Vitamin B2 0.097mg 0.028mg 5%
Calories 35kcal 116kcal 4%
Folate 33µg 16µg 4%
Manganese 0.285mg 0.371mg 4%
Vitamin A 32µg 6µg 3%
Vitamin C 9.7mg 12.1mg 3%
Calcium 44mg 14mg 3%
Fiber 3.2g 3.9g 3%
Phosphorus 29mg 49mg 3%
Vitamin B1 0.074mg 0.095mg 2%
Iron 0.65mg 0.52mg 2%
Vitamin E 0.46mg 0.34mg 1%
Selenium 0.2µg 0.7µg 1%
Protein 1.89g 1.49g 1%
Polyunsaturated fat 0.145g 0.06g 1%
Fats 0.28g 0.14g 0%
Net carbs 4.68g 23.58g N/A
Magnesium 18mg 18mg 0%
Sugar 3.63g 0.49g N/A
Zinc 0.25mg 0.2mg 0%
Sodium 1mg 8mg 0%
Vitamin B3 0.614mg 0.552mg 0%
Saturated fat 0.064g 0.029g 0%
Choline 16.9mg 16.2mg 0%
Monounsaturated fat 0.011g 0.005g 0%
Tryptophan 0.02mg 0.012mg 0%
Threonine 0.082mg 0.052mg 0%
Isoleucine 0.069mg 0.05mg 0%
Leucine 0.116mg 0.094mg 0%
Lysine 0.091mg 0.058mg 0%
Methionine 0.023mg 0.02mg 0%
Phenylalanine 0.069mg 0.069mg 0%
Valine 0.093mg 0.06mg 0%
Histidine 0.035mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 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 +26.8%
Contains more FatsFats +100%
Contains more WaterWater +27.2%
Contains more CarbsCarbs +248.7%
~equal in Other ~0.76g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 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 +120%
Contains more Poly. FatPolyunsaturated fat +141.7%
Contains less Sat. FatSaturated fat -54.7%

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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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.