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  6. Soybean raw vs. Yam

Soybean raw vs. Yam — In-Depth Nutrition Comparison

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How are soybean raw and yam different?

  • Soybean raw has more iron, copper, phosphorus, manganese, folate, vitamin B2, vitamin B1, magnesium, zinc, and vitamin K than yam.
  • Daily need coverage for iron for soybean raw is 190% higher.
  • Soybean raw contains 27 times more vitamin B2 than yam. While soybean raw contains 0.87mg of vitamin B2, yam contains only 0.032mg.
  • Soybean raw has a lower glycemic index (14) than yam (51).

Soybeans, mature seeds, raw and Yam, raw are the varieties used in this article.

Infographic

Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Yam
Yam
0
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 +1233.3%
Contains more CalciumCalcium +1529.4%
Contains more PotassiumPotassium +120.2%
Contains more IronIron +2807.4%
Contains more CopperCopper +831.5%
Contains more ZincZinc +1937.5%
Contains more PhosphorusPhosphorus +1180%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +534%
Contains more SeleniumSelenium +2442.9%

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.
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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Yam
Yam
2
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 EVitamin E +142.9%
Contains more Vitamin B1Vitamin B1 +680.4%
Contains more Vitamin B2Vitamin B2 +2618.8%
Contains more Vitamin B3Vitamin B3 +194%
Contains more Vitamin B5Vitamin B5 +152.5%
Contains more Vitamin B6Vitamin B6 +28.7%
Contains more Vitamin KVitamin K +1943.5%
Contains more FolateFolate +1530.4%
Contains more CholineCholine +602.4%
Contains more Vitamin CVitamin C +185%
Contains more Vitamin AVitamin A +600%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Yam DV% diff.
Iron 15.7mg 0.54mg 190%
Copper 1.658mg 0.178mg 164%
Phosphorus 704mg 55mg 93%
Manganese 2.517mg 0.397mg 92%
Folate 375µg 23µg 88%
Polyunsaturated fat 11.255g 0.076g 75%
Protein 36.49g 1.53g 70%
Vitamin B2 0.87mg 0.032mg 64%
Vitamin B1 0.874mg 0.112mg 64%
Magnesium 280mg 21mg 62%
Zinc 4.89mg 0.24mg 42%
Vitamin K 47µg 2.3µg 37%
Selenium 17.8µg 0.7µg 31%
Fats 19.94g 0.17g 30%
Potassium 1797mg 816mg 29%
Calcium 277mg 17mg 26%
Fiber 9.3g 4.1g 21%
Choline 115.9mg 16.5mg 18%
Calories 446kcal 118kcal 16%
Saturated fat 2.884g 0.037g 13%
Vitamin C 6mg 17.1mg 12%
Monounsaturated fat 4.404g 0.006g 11%
Vitamin B5 0.793mg 0.314mg 10%
Vitamin B3 1.623mg 0.552mg 7%
Vitamin B6 0.377mg 0.293mg 6%
Vitamin E 0.85mg 0.35mg 3%
Carbs 30.16g 27.88g 1%
Vitamin A 1µg 7µg 1%
Net carbs 20.86g 23.78g N/A
Sugar 7.33g 0.5g N/A
Sodium 2mg 9mg 0%
Tryptophan 0.591mg 0.012mg 0%
Threonine 1.766mg 0.054mg 0%
Isoleucine 1.971mg 0.052mg 0%
Leucine 3.309mg 0.096mg 0%
Lysine 2.706mg 0.059mg 0%
Methionine 0.547mg 0.021mg 0%
Phenylalanine 2.122mg 0.071mg 0%
Valine 2.029mg 0.062mg 0%
Histidine 1.097mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 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 +2285%
Contains more FatsFats +11629.4%
Contains more OtherOther +493.9%
Contains more WaterWater +715%
~equal in Carbs ~27.88g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 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 +73300%
Contains more Poly. FatPolyunsaturated fat +14709.2%
Contains less Sat. FatSaturated fat -98.7%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.