Soup beans vs. Yam — In-Depth Nutrition Comparison
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How are soup beans and yam different?
- Soup beans are richer in vitamin A, selenium, iron, and monounsaturated fat, while yam is higher in potassium, vitamin B6, vitamin C, and vitamin B5.
- Soup beans cover your daily need for vitamin A, 30% more than yam.
- Soup beans contain 263 times more monounsaturated fat than yam. Soup beans contain 1.58g of monounsaturated fat, while yam contains 0.006g.
- Yam is lower in sodium.
- Soup beans have a higher glycemic index (64) than yam (51).
Soup, bean with ham, canned, chunky, ready-to-serve and Yam, raw types were used in this article.
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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 | +88.2% |
| Contains more IronIron | +146.3% |
| Contains more ZincZinc | +83.3% |
| Contains more SeleniumSelenium | +885.7% |
| Contains more MagnesiumMagnesium | +10.5% |
| Contains more PotassiumPotassium | +366.3% |
| Contains more CopperCopper | +11.3% |
| Contains less SodiumSodium | -97.8% |
| Contains more ManganeseManganese | +36.9% |
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 | +1057.1% |
| Contains more Vitamin B2Vitamin B2 | +87.5% |
| Contains more Vitamin B3Vitamin B3 | +26.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +850% |
| Contains more Vitamin B1Vitamin B1 | +86.7% |
| Contains more Vitamin B5Vitamin B5 | +685% |
| Contains more Vitamin B6Vitamin B6 | +486% |
| Contains more FolateFolate | +91.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.19 g
Fats:
3.5 g
Carbs:
11.16 g
Water:
78.63 g
Other:
1.52 g
Protein:
1.53 g
Fats:
0.17 g
Carbs:
27.88 g
Water:
69.6 g
Other:
0.82 g
| Contains more ProteinProtein | +239.2% |
| Contains more FatsFats | +1958.8% |
| Contains more WaterWater | +13% |
| Contains more OtherOther | +85.4% |
| Contains more CarbsCarbs | +149.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.37 g
Monounsaturated fat:
Mono. Fat
1.58 g
Polyunsaturated fat:
Poly. Fat
0.39 g
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 | +26233.3% |
| Contains more Poly. FatPolyunsaturated fat | +413.2% |
| Contains less Sat. FatSaturated fat | -97.3% |
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 Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B6 | 0.05mg | 0.293mg | 19% |
| Potassium | 175mg | 816mg | 19% |
| Sodium | 400mg | 9mg | 17% |
| Vitamin C | 1.8mg | 17.1mg | 17% |
| Selenium | 6.9µg | 0.7µg | 11% |
| Iron | 1.33mg | 0.54mg | 10% |
| Vitamin A | 81µg | 7µg | 8% |
| Protein | 5.19g | 1.53g | 7% |
| Carbs | 11.16g | 27.88g | 6% |
| Saturated fat | 1.37g | 0.037g | 6% |
| Fats | 3.5g | 0.17g | 5% |
| Vitamin B5 | 0.04mg | 0.314mg | 5% |
| Manganese | 0.29mg | 0.397mg | 5% |
| Vitamin B1 | 0.06mg | 0.112mg | 4% |
| Monounsaturated fat | 1.58g | 0.006g | 4% |
| Choline | 16.5mg | 3% | |
| Cholesterol | 9mg | 0mg | 3% |
| Folate | 12µg | 23µg | 3% |
| Zinc | 0.44mg | 0.24mg | 2% |
| Vitamin K | 2.3µg | 2% | |
| Fiber | 4.6g | 4.1g | 2% |
| Vitamin E | 0.35mg | 2% | |
| Calcium | 32mg | 17mg | 2% |
| Vitamin B2 | 0.06mg | 0.032mg | 2% |
| Polyunsaturated fat | 0.39g | 0.076g | 2% |
| Copper | 0.16mg | 0.178mg | 2% |
| Calories | 95kcal | 118kcal | 1% |
| Vitamin B12 | 0.03µg | 0µg | 1% |
| Vitamin B3 | 0.7mg | 0.552mg | 1% |
| Phosphorus | 59mg | 55mg | 1% |
| Net carbs | 6.56g | 23.78g | N/A |
| Magnesium | 19mg | 21mg | 0% |
| Sugar | 0.5g | N/A | |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.054mg | 0% | |
| Isoleucine | 0.052mg | 0% | |
| Leucine | 0.096mg | 0% | |
| Lysine | 0.059mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.071mg | 0% | |
| Valine | 0.062mg | 0% | |
| Histidine | 0.034mg | 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
8%
18%
Minerals Daily Need Coverage Score
31%
26%
Comparison summary
Which food is lower in Cholesterol?
Yam is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Yam contains less Sodium (difference - 391mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 1.333g)
Which food is lower in glycemic index?
Yam is lower in glycemic index (difference - 13)
Which food is richer in vitamins?
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Soup beans is lower in Sugar (difference - 0.5g)
Which food is cheaper?
Soup beans is cheaper (difference - $0.2)
Which food is richer in minerals?
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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.