Yam vs. Beans — In-Depth Nutrition Comparison
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Significant differences between yam and beans
- Yam has more vitamin C, potassium, and vitamin B6; however, beans are richer in zinc, phosphorus, selenium, and fiber.
- Yam covers your daily vitamin C needs 16% more than beans.
- Beans have 3 times less potassium than yam. Yam has 816mg of potassium, while beans have 296mg.
- Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of beans is 33.
Specific food types used in this comparison are Yam, raw and Beans, baked, canned, no salt added.
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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 PotassiumPotassium | +175.7% |
| Contains more IronIron | +86.2% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +52.4% |
| Contains more CalciumCalcium | +194.1% |
| Contains more CopperCopper | +15.7% |
| Contains more ZincZinc | +483.3% |
| Contains more PhosphorusPhosphorus | +89.1% |
| Contains less SodiumSodium | -88.9% |
| Contains more SeleniumSelenium | +542.9% |
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 CVitamin C | +451.6% |
| Contains more Vitamin AVitamin A | +40% |
| Contains more Vitamin EVitamin E | +133.3% |
| Contains more Vitamin B3Vitamin B3 | +28.4% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +125.4% |
| Contains more Vitamin KVitamin K | +187.5% |
| Contains more Vitamin B1Vitamin B1 | +33.9% |
| Contains more Vitamin B2Vitamin B2 | +87.5% |
| Contains more CholineCholine | +86.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.397mg | 17% | |
| Vitamin C | 17.1mg | 3.1mg | 16% |
| Potassium | 816mg | 296mg | 15% |
| Vitamin B6 | 0.293mg | 0.13mg | 13% |
| Zinc | 0.24mg | 1.4mg | 11% |
| Protein | 1.53g | 4.8g | 7% |
| Selenium | 0.7µg | 4.5µg | 7% |
| Phosphorus | 55mg | 104mg | 7% |
| Fiber | 4.1g | 5.5g | 6% |
| Vitamin B5 | 0.314mg | 6% | |
| Copper | 0.178mg | 0.206mg | 3% |
| Vitamin B1 | 0.112mg | 0.15mg | 3% |
| Iron | 0.54mg | 0.29mg | 3% |
| Calcium | 17mg | 50mg | 3% |
| Magnesium | 21mg | 32mg | 3% |
| Choline | 16.5mg | 30.8mg | 3% |
| Vitamin B2 | 0.032mg | 0.06mg | 2% |
| Carbs | 27.88g | 20.49g | 2% |
| Vitamin B3 | 0.552mg | 0.43mg | 1% |
| Polyunsaturated fat | 0.076g | 0.172g | 1% |
| Vitamin K | 2.3µg | 0.8µg | 1% |
| Calories | 118kcal | 105kcal | 1% |
| Vitamin E | 0.35mg | 0.15mg | 1% |
| Fats | 0.17g | 0.4g | 0% |
| Net carbs | 23.78g | 14.99g | N/A |
| Sugar | 0.5g | 7.78g | N/A |
| Sodium | 9mg | 1mg | 0% |
| Vitamin A | 7µg | 5µg | 0% |
| Folate | 23µg | 24µg | 0% |
| Saturated fat | 0.037g | 0.103g | 0% |
| Monounsaturated fat | 0.006g | 0.035g | 0% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +36.1% |
| Contains more ProteinProtein | +213.7% |
| Contains more FatsFats | +135.3% |
| Contains more OtherOther | +108.5% |
~equal in
Water
~72.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -64.1% |
| Contains more Mono. FatMonounsaturated fat | +483.3% |
| Contains more Poly. FatPolyunsaturated fat | +126.3% |