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  6. Yam vs. Navy bean raw

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

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What are the differences between yam and navy bean raw?

  • Yam is higher in potassium and vitamin B6, yet navy bean raw is higher in folate, vitamin B1, copper, magnesium, iron, vitamin B2, vitamin B5, and phosphorus.
  • Navy bean raw's daily need coverage for folate is 27% more.
  • Yam has 3 times more potassium than navy bean raw. While yam has 816mg of potassium, navy bean raw has only 307mg.
  • The glycemic index of navy bean raw is lower.

We used Yam, raw and Beans, navy, mature seeds, sprouted, raw types in this article.

Infographic

Yam vs Navy 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
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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +13.3%
Contains more PotassiumPotassium +165.8%
Contains less SodiumSodium -30.8%
Contains more SeleniumSelenium +16.7%
Contains more MagnesiumMagnesium +381%
Contains more IronIron +257.4%
Contains more CopperCopper +100%
Contains more ZincZinc +270.8%
Contains more PhosphorusPhosphorus +81.8%
~equal in Manganese ~0.408mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +53.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +248.2%
Contains more Vitamin B2Vitamin B2 +571.9%
Contains more Vitamin B3Vitamin B3 +121%
Contains more Vitamin B5Vitamin B5 +162.7%
Contains more FolateFolate +473.9%
~equal in Vitamin C ~18.8mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Navy bean raw DV% diff.
Folate 23µg 132µg 27%
Vitamin B1 0.112mg 0.39mg 23%
Copper 0.178mg 0.356mg 20%
Magnesium 21mg 101mg 19%
Iron 0.54mg 1.93mg 17%
Fiber 4.1g 16%
Potassium 816mg 307mg 15%
Vitamin B2 0.032mg 0.215mg 14%
Vitamin B5 0.314mg 0.825mg 10%
Protein 1.53g 6.15g 9%
Vitamin B6 0.293mg 0.191mg 8%
Zinc 0.24mg 0.89mg 6%
Phosphorus 55mg 100mg 6%
Carbs 27.88g 13.05g 5%
Vitamin B3 0.552mg 1.22mg 4%
Choline 16.5mg 3%
Calories 118kcal 67kcal 3%
Vitamin E 0.35mg 2%
Polyunsaturated fat 0.076g 0.407g 2%
Vitamin K 2.3µg 2%
Vitamin C 17.1mg 18.8mg 2%
Vitamin A 7µg 0µg 1%
Fats 0.17g 0.7g 1%
Net carbs 23.78g 13.05g N/A
Calcium 17mg 15mg 0%
Sugar 0.5g N/A
Sodium 9mg 13mg 0%
Selenium 0.7µg 0.6µg 0%
Manganese 0.397mg 0.408mg 0%
Saturated fat 0.037g 0.085g 0%
Monounsaturated fat 0.006g 0.052g 0%
Tryptophan 0.012mg 0.064mg 0%
Threonine 0.054mg 0.258mg 0%
Isoleucine 0.052mg 0.273mg 0%
Leucine 0.096mg 0.442mg 0%
Lysine 0.059mg 0.35mg 0%
Methionine 0.021mg 0.064mg 0%
Phenylalanine 0.071mg 0.31mg 0%
Valine 0.062mg 0.316mg 0%
Histidine 0.034mg 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more CarbsCarbs +113.6%
Contains more ProteinProtein +302%
Contains more FatsFats +311.8%
Contains more WaterWater +13.7%
Contains more OtherOther +15.9%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -56.5%
Contains more Mono. FatMonounsaturated fat +766.7%
Contains more Poly. FatPolyunsaturated fat +435.5%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.