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  6. Yam vs. Green beans

Yam vs. Green beans — In-Depth Nutrition Comparison

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The main differences between yam and green beans

  • Yam has more potassium, vitamin B6, copper, and vitamin C; however, green beans have more vitamin K, vitamin A, and vitamin B2.
  • Daily need coverage for vitamin K for green beans is 38% higher.
  • Green beans have 6 times less potassium than yam. Yam has 816mg of potassium, while green beans have 146mg.
  • Yam has a higher glycemic index than green beans.

Food types used in this article are Yam, raw and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Yam vs Green 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
6
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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more MagnesiumMagnesium +16.7%
Contains more PotassiumPotassium +458.9%
Contains more CopperCopper +212.3%
Contains more PhosphorusPhosphorus +89.7%
Contains more ManganeseManganese +39.3%
Contains more SeleniumSelenium +250%
Contains more CalciumCalcium +158.8%
Contains more IronIron +20.4%
Contains less SodiumSodium -88.9%
~equal in Zinc ~0.25mg

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin CVitamin C +76.3%
Contains more Vitamin B1Vitamin B1 +51.4%
Contains more Vitamin B5Vitamin B5 +324.3%
Contains more Vitamin B6Vitamin B6 +423.2%
Contains more Vitamin AVitamin A +357.1%
Contains more Vitamin EVitamin E +31.4%
Contains more Vitamin B2Vitamin B2 +203.1%
Contains more Vitamin B3Vitamin B3 +11.2%
Contains more Vitamin KVitamin K +1982.6%
Contains more FolateFolate +43.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~16.9mg

All nutrients comparison - raw data values

Nutrient Yam Green beans DV% diff.
Vitamin K 2.3µg 47.9µg 38%
Potassium 816mg 146mg 20%
Vitamin B6 0.293mg 0.056mg 18%
Copper 0.178mg 0.057mg 13%
Vitamin C 17.1mg 9.7mg 8%
Carbs 27.88g 7.88g 7%
Vitamin B5 0.314mg 0.074mg 5%
Vitamin B2 0.032mg 0.097mg 5%
Manganese 0.397mg 0.285mg 5%
Calories 118kcal 35kcal 4%
Phosphorus 55mg 29mg 4%
Fiber 4.1g 3.2g 4%
Folate 23µg 33µg 3%
Vitamin A 7µg 32µg 3%
Vitamin B1 0.112mg 0.074mg 3%
Calcium 17mg 44mg 3%
Vitamin E 0.35mg 0.46mg 1%
Selenium 0.7µg 0.2µg 1%
Protein 1.53g 1.89g 1%
Iron 0.54mg 0.65mg 1%
Magnesium 21mg 18mg 1%
Fats 0.17g 0.28g 0%
Net carbs 23.78g 4.68g N/A
Sugar 0.5g 3.63g N/A
Zinc 0.24mg 0.25mg 0%
Sodium 9mg 1mg 0%
Vitamin B3 0.552mg 0.614mg 0%
Choline 16.5mg 16.9mg 0%
Saturated fat 0.037g 0.064g 0%
Monounsaturated fat 0.006g 0.011g 0%
Polyunsaturated fat 0.076g 0.145g 0%
Tryptophan 0.012mg 0.02mg 0%
Threonine 0.054mg 0.082mg 0%
Isoleucine 0.052mg 0.069mg 0%
Leucine 0.096mg 0.116mg 0%
Lysine 0.059mg 0.091mg 0%
Methionine 0.021mg 0.023mg 0%
Phenylalanine 0.071mg 0.069mg 0%
Valine 0.062mg 0.093mg 0%
Histidine 0.034mg 0.035mg 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more CarbsCarbs +253.8%
Contains more OtherOther +12.3%
Contains more ProteinProtein +23.5%
Contains more FatsFats +64.7%
Contains more WaterWater +28.2%

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains less Sat. FatSaturated fat -42.2%
Contains more Mono. FatMonounsaturated fat +83.3%
Contains more Poly. FatPolyunsaturated fat +90.8%

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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.