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  6. Soup beans vs. Yam

Soup beans vs. Yam — In-Depth Nutrition Comparison

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How are Soup beans and Yam different?

  • Soup beans are richer in Selenium, Iron, Vitamin A RAE, and Monounsaturated Fat, while Yam is higher in Potassium, Vitamin B6, Vitamin C, and Vitamin B5.
  • Yam covers your daily need of Potassium 19% more than Soup beans.
  • 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, bean with ham, canned, chunky, ready-to-serve and Yam, raw types were used in this article.

Infographic

Soup 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.
Soup beans
Soup beans
5
:
5
Yam
Yam
Contains more Calcium +88.2%
Contains more Iron +146.3%
Contains more Zinc +83.3%
Contains more Selenium +885.7%
Contains more Magnesium +10.5%
Contains more Potassium +366.3%
Contains less Sodium -97.8%
Contains more Copper +11.3%
Contains more Manganese +36.9%
Equal in Phosphorus - 55
Soup beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 50% 14% 26% 16% 53% 12% 54% 38% 38%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains more Calcium +88.2%
Contains more Iron +146.3%
Contains more Zinc +83.3%
Contains more Selenium +885.7%
Contains more Magnesium +10.5%
Contains more Potassium +366.3%
Contains less Sodium -97.8%
Contains more Copper +11.3%
Contains more Manganese +36.9%
Equal in Phosphorus - 55

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.
Soup beans
Soup beans
4
:
8
Yam
Yam
Contains more Vitamin A +1078.3%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B3 +26.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +850%
Contains more Vitamin B1 +86.7%
Contains more Vitamin B5 +685%
Contains more Vitamin B6 +486%
Contains more Folate +91.7%
Soup beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 98% 0% 0% 6% 15% 14% 14% 3% 12% 9% 4% 0%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin A +1078.3%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B3 +26.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +850%
Contains more Vitamin B1 +86.7%
Contains more Vitamin B5 +685%
Contains more Vitamin B6 +486%
Contains more Folate +91.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soup beans
Soup beans
4
:
1
Yam
Yam
Contains more Protein +239.2%
Contains more Fats +1958.8%
Contains more Water +13%
Contains more Other +85.4%
Contains more Carbs +149.8%
Soup beans
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more Protein +239.2%
Contains more Fats +1958.8%
Contains more Water +13%
Contains more Other +85.4%
Contains more Carbs +149.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soup beans
Soup beans
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +26233.3%
Contains more Polyunsaturated fat +413.2%
Contains less Saturated Fat -97.3%
Soup beans
41% 47% 12%
Saturated Fat: 1.37 g
Monounsaturated Fat: 1.58 g
Polyunsaturated fat: 0.39 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +26233.3%
Contains more Polyunsaturated fat +413.2%
Contains less Saturated 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.
Soup beans Yam
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Soup beans Yam Opinion
Net carbs 6.56g 23.78g Yam
Protein 5.19g 1.53g Soup beans
Fats 3.5g 0.17g Soup beans
Carbs 11.16g 27.88g Yam
Calories 95kcal 118kcal Yam
Sugar 0.5g Soup beans
Fiber 4.6g 4.1g Soup beans
Calcium 32mg 17mg Soup beans
Iron 1.33mg 0.54mg Soup beans
Magnesium 19mg 21mg Yam
Phosphorus 59mg 55mg Soup beans
Potassium 175mg 816mg Yam
Sodium 400mg 9mg Yam
Zinc 0.44mg 0.24mg Soup beans
Copper 0.16mg 0.178mg Yam
Manganese 0.29mg 0.397mg Yam
Selenium 6.9µg 0.7µg Soup beans
Vitamin A 1626IU 138IU Soup beans
Vitamin A RAE 81µg 7µg Soup beans
Vitamin E 0.35mg Yam
Vitamin C 1.8mg 17.1mg Yam
Vitamin B1 0.06mg 0.112mg Yam
Vitamin B2 0.06mg 0.032mg Soup beans
Vitamin B3 0.7mg 0.552mg Soup beans
Vitamin B5 0.04mg 0.314mg Yam
Vitamin B6 0.05mg 0.293mg Yam
Folate 12µg 23µg Yam
Vitamin B12 0.03µg 0µg Soup beans
Vitamin K 2.3µg Yam
Tryptophan 0.012mg Yam
Threonine 0.054mg Yam
Isoleucine 0.052mg Yam
Leucine 0.096mg Yam
Lysine 0.059mg Yam
Methionine 0.021mg Yam
Phenylalanine 0.071mg Yam
Valine 0.062mg Yam
Histidine 0.034mg Yam
Cholesterol 9mg 0mg Yam
Saturated Fat 1.37g 0.037g Yam
Monounsaturated Fat 1.58g 0.006g Soup beans
Polyunsaturated fat 0.39g 0.076g Soup beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soup beans Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
14%
Soup beans
19%
Yam
Minerals Daily Need Coverage Score
31%
Soup beans
26%
Yam

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 391mg)
Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 9mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 1.333g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 13)
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Soup beans
Soup beans is lower in Sugar (difference - 0.5g)
Which food is cheaper?
Soup beans
Soup beans is cheaper (difference - $0.2)
Which food is richer in minerals?
?
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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.