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  6. Yam vs. Cranberry bean raw

Yam vs. Cranberry bean raw — In-Depth Nutrition Comparison

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Significant differences between yam and cranberry bean raw

  • The amount of folate, fiber, copper, iron, vitamin B1, phosphorus, magnesium, zinc, manganese, and selenium in cranberry bean raw is higher than in yam.
  • Cranberry bean raw covers your daily folate needs 145% more than yam.
  • Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of cranberry bean raw is 35.

Specific food types used in this comparison are Yam, raw and Beans, cranberry (roman), mature seeds, raw.

Infographic

Yam vs Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more MagnesiumMagnesium +642.9%
Contains more CalciumCalcium +647.1%
Contains more PotassiumPotassium +63.2%
Contains more IronIron +825.9%
Contains more CopperCopper +346.1%
Contains more ZincZinc +1412.5%
Contains more PhosphorusPhosphorus +576.4%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +131.7%
Contains more SeleniumSelenium +1714.3%

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
5
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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +567%
Contains more Vitamin B2Vitamin B2 +565.6%
Contains more Vitamin B3Vitamin B3 +163.6%
Contains more Vitamin B5Vitamin B5 +138.2%
Contains more FolateFolate +2526.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.309mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Cranberry bean raw DV% diff.
Folate 23µg 604µg 145%
Fiber 4.1g 24.7g 82%
Copper 0.178mg 0.794mg 68%
Iron 0.54mg 5mg 56%
Vitamin B1 0.112mg 0.747mg 53%
Phosphorus 55mg 372mg 45%
Protein 1.53g 23.03g 43%
Magnesium 21mg 156mg 32%
Zinc 0.24mg 3.63mg 31%
Manganese 0.397mg 0.92mg 23%
Selenium 0.7µg 12.7µg 22%
Vitamin C 17.1mg 0mg 19%
Potassium 816mg 1332mg 15%
Vitamin B2 0.032mg 0.213mg 14%
Calories 118kcal 335kcal 11%
Calcium 17mg 127mg 11%
Carbs 27.88g 60.05g 11%
Vitamin B5 0.314mg 0.748mg 9%
Vitamin B3 0.552mg 1.455mg 6%
Choline 16.5mg 3%
Polyunsaturated fat 0.076g 0.527g 3%
Vitamin E 0.35mg 2%
Vitamin K 2.3µg 2%
Fats 0.17g 1.23g 2%
Vitamin B6 0.293mg 0.309mg 1%
Vitamin A 7µg 0µg 1%
Saturated fat 0.037g 0.316g 1%
Net carbs 23.78g 35.35g N/A
Sugar 0.5g N/A
Sodium 9mg 6mg 0%
Monounsaturated fat 0.006g 0.106g 0%
Tryptophan 0.012mg 0.273mg 0%
Threonine 0.054mg 0.969mg 0%
Isoleucine 0.052mg 1.017mg 0%
Leucine 0.096mg 1.838mg 0%
Lysine 0.059mg 1.58mg 0%
Methionine 0.021mg 0.346mg 0%
Phenylalanine 0.071mg 1.245mg 0%
Valine 0.062mg 1.205mg 0%
Histidine 0.034mg 0.641mg 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more WaterWater +461.7%
Contains more ProteinProtein +1405.2%
Contains more FatsFats +623.5%
Contains more CarbsCarbs +115.4%
Contains more OtherOther +302.4%

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 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains less Sat. FatSaturated fat -88.3%
Contains more Mono. FatMonounsaturated fat +1666.7%
Contains more Poly. FatPolyunsaturated fat +593.4%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.