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Green bean vs. Yam — In-Depth Nutrition Comparison

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A recap on differences between Green bean and Yam

  • Green bean has more Vitamin K, and Vitamin B2, however, Yam is higher in Potassium, Vitamin B6, and Copper.
  • Green bean covers your daily Vitamin K needs 38% more than Yam.
  • Yam contains 7 times less Sugar than Green bean. Green bean contains 3.63g of Sugar, while Yam contains 0.49g.

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 bean vs Yam 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.
:
5
Yam
Contains more Calcium +214.3%
Contains more Iron +25%
Contains less Sodium -87.5%
Contains more Zinc +25%
Contains more Phosphorus +69%
Contains more Potassium +358.9%
Contains more Copper +166.7%
Contains more Manganese +30.2%
Contains more Selenium +250%
Equal in Magnesium - 18
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Contains more Calcium +214.3%
Contains more Iron +25%
Contains less Sodium -87.5%
Contains more Zinc +25%
Contains more Phosphorus +69%
Contains more Potassium +358.9%
Contains more Copper +166.7%
Contains more Manganese +30.2%
Contains more Selenium +250%
Equal in Magnesium - 18

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.
:
4
Yam
Contains more Vitamin A +418.9%
Contains more Vitamin E +35.3%
Contains more Vitamin B2 +246.4%
Contains more Vitamin B3 +11.2%
Contains more Folate +106.3%
Contains more Vitamin K +1982.6%
Contains more Vitamin C +24.7%
Contains more Vitamin B1 +28.4%
Contains more Vitamin B5 +320.3%
Contains more Vitamin B6 +307.1%
Equal in Choline - 16.2
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 10% 120%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 9% 6%
Contains more Vitamin A +418.9%
Contains more Vitamin E +35.3%
Contains more Vitamin B2 +246.4%
Contains more Vitamin B3 +11.2%
Contains more Folate +106.3%
Contains more Vitamin K +1982.6%
Contains more Vitamin C +24.7%
Contains more Vitamin B1 +28.4%
Contains more Vitamin B5 +320.3%
Contains more Vitamin B6 +307.1%
Equal in Choline - 16.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Yam
Contains more Protein +26.8%
Contains more Fats +100%
Contains more Water +27.2%
Contains more Carbs +248.7%
Equal in Other - 0.76
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more Protein +26.8%
Contains more Fats +100%
Contains more Water +27.2%
Contains more Carbs +248.7%
Equal in Other - 0.76

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Yam
Contains more Monounsaturated Fat +120%
Contains more Polyunsaturated fat +141.7%
Contains less Saturated Fat -54.7%
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Contains more Monounsaturated Fat +120%
Contains more Polyunsaturated fat +141.7%
Contains less Saturated 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.
Green bean 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 Yam Opinion
Net carbs 4.68g 23.58g Yam
Protein 1.89g 1.49g Green bean
Fats 0.28g 0.14g Green bean
Carbs 7.88g 27.48g Yam
Calories 35kcal 116kcal Yam
Sugar 3.63g 0.49g Yam
Fiber 3.2g 3.9g Yam
Calcium 44mg 14mg Green bean
Iron 0.65mg 0.52mg Green bean
Magnesium 18mg 18mg
Phosphorus 29mg 49mg Yam
Potassium 146mg 670mg Yam
Sodium 1mg 8mg Green bean
Zinc 0.25mg 0.2mg Green bean
Copper 0.057mg 0.152mg Yam
Manganese 0.285mg 0.371mg Yam
Selenium 0.2µg 0.7µg Yam
Vitamin A 633IU 122IU Green bean
Vitamin A RAE 32µg 6µg Green bean
Vitamin E 0.46mg 0.34mg Green bean
Vitamin C 9.7mg 12.1mg Yam
Vitamin B1 0.074mg 0.095mg Yam
Vitamin B2 0.097mg 0.028mg Green bean
Vitamin B3 0.614mg 0.552mg Green bean
Vitamin B5 0.074mg 0.311mg Yam
Vitamin B6 0.056mg 0.228mg Yam
Folate 33µg 16µg Green bean
Choline 16.9mg 16.2mg Green bean
Vitamin K 47.9µg 2.3µg Green bean
Tryptophan 0.02mg 0.012mg Green bean
Threonine 0.082mg 0.052mg Green bean
Isoleucine 0.069mg 0.05mg Green bean
Leucine 0.116mg 0.094mg Green bean
Lysine 0.091mg 0.058mg Green bean
Methionine 0.023mg 0.02mg Green bean
Phenylalanine 0.069mg 0.069mg
Valine 0.093mg 0.06mg Green bean
Histidine 0.035mg 0.033mg Green bean
Saturated Fat 0.064g 0.029g Yam
Monounsaturated Fat 0.011g 0.005g Green bean
Polyunsaturated fat 0.145g 0.06g Green bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green bean Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
23%
Green bean
15%
Yam
Minerals Daily Need Coverage Score
14%
Green bean
23%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 3.14g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.035g)
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
Green bean contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Green bean
Green bean 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 - 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.