Green beans vs. Yam — In-Depth Nutrition Comparison
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A recap on differences between green beans and yam
- Green beans have more vitamin K 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
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.89 g
Fats:
0.28 g
Carbs:
7.88 g
Water:
89.22 g
Other:
0.73 g
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
Saturated fat:
Sat. Fat
0.064 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.145 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
21%
14%
Minerals Daily Need Coverage Score
14%
23%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 3.14g)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.035g)
Which food is cheaper?
Yam is cheaper (difference - $1.6)
Which food is richer in minerals?
Yam is relatively richer in minerals
Which food contains less Sodium?
Green beans contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Green beans is lower in glycemic index (difference - 31)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.