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  6. Yam vs. Baked beans

Yam vs. Baked beans — In-Depth Nutrition Comparison

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What are the main differences between yam and baked beans?

  • Yam is richer in vitamin C, vitamin B6, potassium, and manganese, yet baked beans are richer in iron, selenium, phosphorus, and folate.
  • Baked beans' daily need coverage for iron is 18% higher.
  • Yam has 16 times more vitamin C than baked beans. Yam has 17.1mg of vitamin C, while baked beans have 1.1mg.
  • Yam contains less sodium.
  • Baked beans have a lower glycemic index than yam.

We used Yam, raw and Beans, baked, home prepared types in this comparison.

Infographic

Yam vs Baked beans 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.
Yam
Yam
4
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains more PotassiumPotassium +127.9%
Contains more CopperCopper +11.9%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +55.7%
Contains more MagnesiumMagnesium +104.8%
Contains more CalciumCalcium +258.8%
Contains more IronIron +268.5%
Contains more ZincZinc +204.2%
Contains more PhosphorusPhosphorus +98.2%
Contains more SeleniumSelenium +714.3%

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.
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%
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin CVitamin C +1454.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +35.3%
Contains more Vitamin B5Vitamin B5 +102.6%
Contains more Vitamin B6Vitamin B6 +225.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +21.4%
Contains more Vitamin B2Vitamin B2 +53.1%
Contains more FolateFolate +108.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Baked beans DV% diff.
Iron 0.54mg 1.99mg 18%
Vitamin C 17.1mg 1.1mg 18%
Sodium 9mg 422mg 18%
Vitamin B6 0.293mg 0.09mg 16%
Potassium 816mg 358mg 13%
Selenium 0.7µg 5.7µg 9%
Saturated fat 0.037g 1.948g 9%
Phosphorus 55mg 109mg 8%
Fats 0.17g 5.15g 8%
Protein 1.53g 5.54g 8%
Fiber 4.1g 5.5g 6%
Folate 23µg 48µg 6%
Manganese 0.397mg 0.255mg 6%
Magnesium 21mg 43mg 5%
Monounsaturated fat 0.006g 2.133g 5%
Calcium 17mg 61mg 4%
Zinc 0.24mg 0.73mg 4%
Polyunsaturated fat 0.076g 0.74g 4%
Vitamin B5 0.314mg 0.155mg 3%
Choline 16.5mg 3%
Vitamin K 2.3µg 2%
Calories 118kcal 155kcal 2%
Carbs 27.88g 21.63g 2%
Vitamin B1 0.112mg 0.136mg 2%
Vitamin E 0.35mg 2%
Copper 0.178mg 0.159mg 2%
Cholesterol 0mg 5mg 2%
Vitamin B2 0.032mg 0.049mg 1%
Vitamin A 7µg 0µg 1%
Vitamin B3 0.552mg 0.408mg 1%
Net carbs 23.78g 16.13g N/A
Sugar 0.5g N/A
Tryptophan 0.012mg 0.067mg 0%
Threonine 0.054mg 0.228mg 0%
Isoleucine 0.052mg 0.242mg 0%
Leucine 0.096mg 0.428mg 0%
Lysine 0.059mg 0.379mg 0%
Methionine 0.021mg 0.086mg 0%
Phenylalanine 0.071mg 0.287mg 0%
Valine 0.062mg 0.282mg 0%
Histidine 0.034mg 0.153mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more CarbsCarbs +28.9%
Contains more ProteinProtein +262.1%
Contains more FatsFats +2929.4%
Contains more OtherOther +206.1%
~equal in Water ~65.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +35450%
Contains more Poly. FatPolyunsaturated fat +873.7%

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/nutrients
  2. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.