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  6. Lima beans vs. Yam

Lima beans vs. Yam — In-Depth Nutrition Comparison

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Summary of differences between lima beans and yam

  • Lima beans have more iron, folate, fiber, phosphorus, selenium, zinc, and copper, while yam has more vitamin C, vitamin B6, and potassium.
  • Lima beans cover your daily need for iron, 23% more than yam.
  • Lima beans contain 6 times more selenium than yam. While lima beans contain 4.5µg of selenium, yam contains only 0.7µg.
  • Lima beans have a lower glycemic index. The glycemic index of lima beans is 32, while the glycemic index of yam is 51.

These are the specific foods used in this comparison Lima beans, large, mature seeds, cooked, boiled, without salt and Yam, raw.

Infographic

Lima 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 31% 5.1% 45% 90% 78% 26% 48% 0.26% 67% 25%
Yam
Yam
1
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 +104.8%
Contains more IronIron +342.6%
Contains more CopperCopper +32%
Contains more ZincZinc +295.8%
Contains more PhosphorusPhosphorus +101.8%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +30%
Contains more SeleniumSelenium +542.9%
Contains more PotassiumPotassium +60.6%
~equal in Calcium ~17mg

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 0% 0% 3.6% 0% 40% 13% 7.9% 25% 37% 0% 5% 62% 18%
Yam
Yam
6
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 B1Vitamin B1 +43.8%
Contains more Vitamin B2Vitamin B2 +71.9%
Contains more Vitamin B5Vitamin B5 +34.4%
Contains more FolateFolate +260.9%
Contains more CholineCholine +97%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +94.4%
Contains more Vitamin B3Vitamin B3 +31.1%
Contains more Vitamin B6Vitamin B6 +82%
Contains more Vitamin KVitamin K +15%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lima beans Yam DV% diff.
Iron 2.39mg 0.54mg 23%
Vitamin C 0mg 17.1mg 19%
Folate 83µg 23µg 15%
Protein 7.8g 1.53g 13%
Fiber 7g 4.1g 12%
Vitamin B6 0.161mg 0.293mg 10%
Potassium 508mg 816mg 9%
Phosphorus 111mg 55mg 8%
Selenium 4.5µg 0.7µg 7%
Zinc 0.95mg 0.24mg 6%
Copper 0.235mg 0.178mg 6%
Manganese 0.516mg 0.397mg 5%
Magnesium 43mg 21mg 5%
Vitamin B1 0.161mg 0.112mg 4%
Choline 32.5mg 16.5mg 3%
Vitamin B5 0.422mg 0.314mg 2%
Carbs 20.88g 27.88g 2%
Vitamin B2 0.055mg 0.032mg 2%
Vitamin B3 0.421mg 0.552mg 1%
Vitamin A 0µg 7µg 1%
Vitamin E 0.18mg 0.35mg 1%
Polyunsaturated fat 0.171g 0.076g 1%
Calories 115kcal 118kcal 0%
Fats 0.38g 0.17g 0%
Net carbs 13.88g 23.78g N/A
Calcium 17mg 17mg 0%
Sugar 2.9g 0.5g N/A
Sodium 2mg 9mg 0%
Vitamin K 2µg 2.3µg 0%
Saturated fat 0.089g 0.037g 0%
Monounsaturated fat 0.034g 0.006g 0%
Tryptophan 0.092mg 0.012mg 0%
Threonine 0.337mg 0.054mg 0%
Isoleucine 0.411mg 0.052mg 0%
Leucine 0.673mg 0.096mg 0%
Lysine 0.523mg 0.059mg 0%
Methionine 0.099mg 0.021mg 0%
Phenylalanine 0.449mg 0.071mg 0%
Valine 0.469mg 0.062mg 0%
Histidine 0.238mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 21% 70%
Protein: 7.8 g
Fats: 0.38 g
Carbs: 20.88 g
Water: 69.79 g
Other: 1.15 g
Yam
Yam
1
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 +409.8%
Contains more FatsFats +123.5%
Contains more OtherOther +40.2%
Contains more CarbsCarbs +33.5%
~equal in Water ~69.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 12% 58%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.171 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 +466.7%
Contains more Poly. FatPolyunsaturated fat +125%
Contains less Sat. FatSaturated fat -58.4%

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. Lima beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174253/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.