Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Winged bean
  5. Compare
  6. Winged bean vs. Yam

Winged bean vs. Yam — In-Depth Nutrition Comparison

Compare

Significant differences between winged bean and yam

  • Winged bean has more copper, vitamin B1, iron, zinc, vitamin B2, vitamin B3, and manganese; however, yam is richer in vitamin C, vitamin B6, and potassium.
  • Winged bean covers your daily copper needs 134% more than yam.
  • Yam has 6 times less zinc than winged bean. Winged bean has 1.39mg of zinc, while yam has 0.24mg.
  • Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of winged bean is 32.

Specific food types used in this comparison are Winged bean tuber, raw and Yam, raw.

Infographic

Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Yam
Yam
3
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 +14.3%
Contains more CalciumCalcium +76.5%
Contains more IronIron +270.4%
Contains more CopperCopper +678.7%
Contains more ZincZinc +479.2%
Contains more ManganeseManganese +34%
Contains more PotassiumPotassium +39.2%
Contains more PhosphorusPhosphorus +22.2%
Contains less SodiumSodium -74.3%
~equal in Selenium ~0.7µg

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% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Yam
Yam
8
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 +238.4%
Contains more Vitamin B2Vitamin B2 +365.6%
Contains more Vitamin B3Vitamin B3 +197.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +170.7%
Contains more Vitamin B6Vitamin B6 +290.7%
Contains more FolateFolate +21.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winged bean Yam DV% diff.
Copper 1.386mg 0.178mg 134%
Vitamin B1 0.379mg 0.112mg 22%
Protein 11.6g 1.53g 20%
Vitamin C 0mg 17.1mg 19%
Iron 2mg 0.54mg 18%
Vitamin B6 0.075mg 0.293mg 17%
Fiber 4.1g 16%
Zinc 1.39mg 0.24mg 10%
Vitamin B2 0.149mg 0.032mg 9%
Vitamin B3 1.64mg 0.552mg 7%
Potassium 586mg 816mg 7%
Manganese 0.532mg 0.397mg 6%
Vitamin B5 0.116mg 0.314mg 4%
Choline 16.5mg 3%
Vitamin E 0.35mg 2%
Vitamin K 2.3µg 2%
Calories 148kcal 118kcal 2%
Vitamin A 0µg 7µg 1%
Folate 19µg 23µg 1%
Polyunsaturated fat 0.174g 0.076g 1%
Monounsaturated fat 0.234g 0.006g 1%
Sodium 35mg 9mg 1%
Fats 0.9g 0.17g 1%
Saturated fat 0.222g 0.037g 1%
Magnesium 24mg 21mg 1%
Calcium 30mg 17mg 1%
Phosphorus 45mg 55mg 1%
Carbs 28.1g 27.88g 0%
Net carbs 28.1g 23.78g N/A
Sugar 0.5g N/A
Selenium 0.7µg 0.7µg 0%
Tryptophan 0.252mg 0.012mg 0%
Threonine 0.451mg 0.054mg 0%
Isoleucine 0.425mg 0.052mg 0%
Leucine 0.64mg 0.096mg 0%
Lysine 0.592mg 0.059mg 0%
Methionine 0.143mg 0.021mg 0%
Phenylalanine 0.451mg 0.071mg 0%
Valine 0.599mg 0.062mg 0%
Histidine 0.241mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 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 +658.2%
Contains more FatsFats +429.4%
Contains more OtherOther +143.9%
Contains more WaterWater +21.3%
~equal in Carbs ~27.88g

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 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 +3800%
Contains more Poly. FatPolyunsaturated fat +128.9%
Contains less Sat. FatSaturated fat -83.3%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.