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  6. Yam vs. Black turtle bean

Yam vs. Black turtle bean — In-Depth Nutrition Comparison

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What are the differences between yam and black turtle bean?

  • Yam is higher in vitamin C, yet black turtle bean is higher in folate, iron, copper, vitamin B1, phosphorus, fiber, magnesium, manganese, and potassium.
  • Black turtle bean's daily need coverage for folate is 105% more.
  • The glycemic index of black turtle bean is lower.

We used Yam, raw and Beans, black turtle, mature seeds, raw types in this article.

Infographic

Yam vs Black turtle bean 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more MagnesiumMagnesium +661.9%
Contains more CalciumCalcium +841.2%
Contains more PotassiumPotassium +83.8%
Contains more IronIron +1511.1%
Contains more CopperCopper +461.8%
Contains more ZincZinc +816.7%
Contains more PhosphorusPhosphorus +700%
Contains more ManganeseManganese +151.9%
Contains more SeleniumSelenium +357.1%
~equal in Sodium ~9mg

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
4
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 0% 0% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +66.7%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +703.6%
Contains more Vitamin B2Vitamin B2 +503.1%
Contains more Vitamin B3Vitamin B3 +254.2%
Contains more Vitamin B5Vitamin B5 +186.3%
Contains more Vitamin KVitamin K +143.5%
Contains more FolateFolate +1830.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.286mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Black turtle bean DV% diff.
Folate 23µg 444µg 105%
Iron 0.54mg 8.7mg 102%
Copper 0.178mg 1mg 91%
Vitamin B1 0.112mg 0.9mg 66%
Phosphorus 55mg 440mg 55%
Fiber 4.1g 15.5g 46%
Protein 1.53g 21.25g 39%
Magnesium 21mg 160mg 33%
Manganese 0.397mg 1mg 26%
Potassium 816mg 1500mg 20%
Vitamin C 17.1mg 0mg 19%
Zinc 0.24mg 2.2mg 18%
Calcium 17mg 160mg 14%
Vitamin B5 0.314mg 0.899mg 12%
Carbs 27.88g 63.25g 12%
Vitamin B2 0.032mg 0.193mg 12%
Calories 118kcal 339kcal 11%
Vitamin B3 0.552mg 1.955mg 9%
Selenium 0.7µg 3.2µg 5%
Vitamin K 2.3µg 5.6µg 3%
Choline 16.5mg 3%
Polyunsaturated fat 0.076g 0.387g 2%
Vitamin E 0.35mg 0.21mg 1%
Vitamin A 7µg 0µg 1%
Fats 0.17g 0.9g 1%
Saturated fat 0.037g 0.232g 1%
Vitamin B6 0.293mg 0.286mg 1%
Net carbs 23.78g 47.75g N/A
Sugar 0.5g 2.12g N/A
Sodium 9mg 9mg 0%
Monounsaturated fat 0.006g 0.078g 0%
Tryptophan 0.012mg 0.252mg 0%
Threonine 0.054mg 0.894mg 0%
Isoleucine 0.052mg 0.938mg 0%
Leucine 0.096mg 1.697mg 0%
Lysine 0.059mg 1.459mg 0%
Methionine 0.021mg 0.32mg 0%
Phenylalanine 0.071mg 1.149mg 0%
Valine 0.062mg 1.112mg 0%
Histidine 0.034mg 0.592mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more WaterWater +532.7%
Contains more ProteinProtein +1288.9%
Contains more FatsFats +429.4%
Contains more CarbsCarbs +126.9%
Contains more OtherOther +339%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains less Sat. FatSaturated fat -84.1%
Contains more Mono. FatMonounsaturated fat +1200%
Contains more Poly. FatPolyunsaturated fat +409.2%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.