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  6. Yam vs. Green bean raw

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

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Summary of differences between Yam and Green bean raw

  • Yam has more Potassium, Copper, Vitamin B6, Manganese, Fiber, and Vitamin C, while Green bean raw has more Vitamin K, Iron, and Vitamin B2.
  • Green bean raw covers your daily need of Vitamin K 34% more than Yam.
  • Yam contains 4 times more Potassium than Green bean raw. While Yam contains 816mg of Potassium, Green bean raw contains only 211mg.
  • The amount of Sugar in Yam is lower.

These are the specific foods used in this comparison Yam, raw and Beans, snap, green, raw.

Infographic

Yam vs Green 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
5
:
4
Green bean raw
Green bean raw
Contains more Phosphorus +44.7%
Contains more Potassium +286.7%
Contains more Copper +158%
Contains more Manganese +83.8%
Contains more Selenium +16.7%
Contains more Calcium +117.6%
Contains more Iron +90.7%
Contains more Magnesium +19%
Contains less Sodium -33.3%
Equal in Zinc - 0.24
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Green bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 18% 17% 19% 1% 7% 24% 29% 4%
Contains more Phosphorus +44.7%
Contains more Potassium +286.7%
Contains more Copper +158%
Contains more Manganese +83.8%
Contains more Selenium +16.7%
Contains more Calcium +117.6%
Contains more Iron +90.7%
Contains more Magnesium +19%
Contains less Sodium -33.3%
Equal in Zinc - 0.24

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
:
6
Green bean raw
Green bean raw
Contains more Vitamin C +40.2%
Contains more Vitamin B1 +36.6%
Contains more Vitamin B5 +39.6%
Contains more Vitamin B6 +107.8%
Contains more Vitamin A +400%
Contains more Vitamin E +17.1%
Contains more Vitamin B2 +225%
Contains more Vitamin B3 +33%
Contains more Folate +43.5%
Contains more Vitamin K +1769.6%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Green bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 42% 9% 0% 41% 21% 24% 14% 14% 33% 25% 0% 108%
Contains more Vitamin C +40.2%
Contains more Vitamin B1 +36.6%
Contains more Vitamin B5 +39.6%
Contains more Vitamin B6 +107.8%
Contains more Vitamin A +400%
Contains more Vitamin E +17.1%
Contains more Vitamin B2 +225%
Contains more Vitamin B3 +33%
Contains more Folate +43.5%
Contains more Vitamin K +1769.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
:
3
Green bean raw
Green bean raw
Contains more Carbs +300%
Contains more Other +24.2%
Contains more Protein +19.6%
Contains more Fats +29.4%
Contains more Water +29.8%
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Green bean raw
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more Carbs +300%
Contains more Other +24.2%
Contains more Protein +19.6%
Contains more Fats +29.4%
Contains more Water +29.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
:
2
Green bean raw
Green bean raw
Contains less Saturated Fat -26%
Contains more Monounsaturated Fat +66.7%
Contains more Polyunsaturated fat +48.7%
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Green bean raw
29% 6% 65%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.113 g
Contains less Saturated Fat -26%
Contains more Monounsaturated Fat +66.7%
Contains more Polyunsaturated fat +48.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam Green bean raw
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yam Green bean raw Opinion
Net carbs 23.78g 4.27g Yam
Protein 1.53g 1.83g Green bean raw
Fats 0.17g 0.22g Green bean raw
Carbs 27.88g 6.97g Yam
Calories 118kcal 31kcal Yam
Starch 0.88g Green bean raw
Fructose 1.39g Green bean raw
Sugar 0.5g 3.26g Yam
Fiber 4.1g 2.7g Yam
Calcium 17mg 37mg Green bean raw
Iron 0.54mg 1.03mg Green bean raw
Magnesium 21mg 25mg Green bean raw
Phosphorus 55mg 38mg Yam
Potassium 816mg 211mg Yam
Sodium 9mg 6mg Green bean raw
Zinc 0.24mg 0.24mg
Copper 0.178mg 0.069mg Yam
Manganese 0.397mg 0.216mg Yam
Selenium 0.7µg 0.6µg Yam
Vitamin A 138IU 690IU Green bean raw
Vitamin A RAE 7µg 35µg Green bean raw
Vitamin E 0.35mg 0.41mg Green bean raw
Vitamin C 17.1mg 12.2mg Yam
Vitamin B1 0.112mg 0.082mg Yam
Vitamin B2 0.032mg 0.104mg Green bean raw
Vitamin B3 0.552mg 0.734mg Green bean raw
Vitamin B5 0.314mg 0.225mg Yam
Vitamin B6 0.293mg 0.141mg Yam
Folate 23µg 33µg Green bean raw
Vitamin K 2.3µg 43µg Green bean raw
Tryptophan 0.012mg 0.019mg Green bean raw
Threonine 0.054mg 0.079mg Green bean raw
Isoleucine 0.052mg 0.066mg Green bean raw
Leucine 0.096mg 0.112mg Green bean raw
Lysine 0.059mg 0.088mg Green bean raw
Methionine 0.021mg 0.022mg Green bean raw
Phenylalanine 0.071mg 0.067mg Yam
Valine 0.062mg 0.09mg Green bean raw
Histidine 0.034mg 0.034mg
Saturated Fat 0.037g 0.05g Yam
Monounsaturated Fat 0.006g 0.01g Green bean raw
Polyunsaturated fat 0.076g 0.113g Green bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Green bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
19%
Yam
27%
Green bean raw
Minerals Daily Need Coverage Score
26%
Yam
16%
Green bean raw

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 2.76g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.013g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $1.6)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food contains less Sodium?
Green bean raw
Green bean raw contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Green bean raw
Green bean raw is lower in glycemic index (difference - 31)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.