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  6. Yam vs. Broad bean raw

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

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The main differences between yam and broad bean raw

  • Yam has more vitamin C, vitamin B6, and potassium; however, broad bean raw has more vitamin K, folate, copper, vitamin B2, fiber, iron, and manganese.
  • Daily need coverage for vitamin K for broad bean raw is 32% higher.
  • Broad bean raw has 5 times less vitamin C than yam. Yam has 17.1mg of vitamin C, while broad bean raw has 3.7mg.
  • Broad bean raw has a higher glycemic index than yam.

Food types used in this article are Yam, raw and Beans, fava, in pod, raw.

Infographic

Yam vs Broad 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
2
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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more PotassiumPotassium +145.8%
Contains less SodiumSodium -64%
Contains more MagnesiumMagnesium +57.1%
Contains more CalciumCalcium +117.6%
Contains more IronIron +187%
Contains more CopperCopper +125.8%
Contains more ZincZinc +316.7%
Contains more PhosphorusPhosphorus +134.5%
Contains more ManganeseManganese +66.5%
Contains more SeleniumSelenium +14.3%

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
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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin CVitamin C +362.2%
Contains more Vitamin B5Vitamin B5 +39.6%
Contains more Vitamin B6Vitamin B6 +181.7%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +142.9%
Contains more Vitamin EVitamin E +231.4%
Contains more Vitamin B1Vitamin B1 +18.8%
Contains more Vitamin B2Vitamin B2 +806.3%
Contains more Vitamin B3Vitamin B3 +307.4%
Contains more Vitamin KVitamin K +1678.3%
Contains more FolateFolate +543.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Broad bean raw DV% diff.
Vitamin K 2.3µg 40.9µg 32%
Folate 23µg 148µg 31%
Copper 0.178mg 0.402mg 25%
Vitamin B2 0.032mg 0.29mg 20%
Vitamin B6 0.293mg 0.104mg 15%
Vitamin C 17.1mg 3.7mg 15%
Potassium 816mg 332mg 14%
Fiber 4.1g 7.5g 14%
Protein 1.53g 7.92g 13%
Iron 0.54mg 1.55mg 13%
Phosphorus 55mg 129mg 11%
Manganese 0.397mg 0.661mg 11%
Vitamin B3 0.552mg 2.249mg 11%
Zinc 0.24mg 1mg 7%
Vitamin E 0.35mg 1.16mg 5%
Magnesium 21mg 33mg 3%
Carbs 27.88g 17.63g 3%
Choline 16.5mg 3%
Polyunsaturated fat 0.076g 0.342g 2%
Vitamin B5 0.314mg 0.225mg 2%
Calories 118kcal 88kcal 2%
Vitamin B1 0.112mg 0.133mg 2%
Calcium 17mg 37mg 2%
Vitamin A 7µg 17µg 1%
Sodium 9mg 25mg 1%
Fats 0.17g 0.73g 1%
Net carbs 23.78g 10.13g N/A
Sugar 0.5g 9.21g N/A
Selenium 0.7µg 0.8µg 0%
Saturated fat 0.037g 0.118g 0%
Monounsaturated fat 0.006g 0.104g 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
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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more CarbsCarbs +58.1%
Contains more ProteinProtein +417.6%
Contains more FatsFats +329.4%
Contains more OtherOther +36.6%
~equal in Water ~72.6g

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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains less Sat. FatSaturated fat -68.6%
Contains more Mono. FatMonounsaturated fat +1633.3%
Contains more Poly. FatPolyunsaturated fat +350%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.