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  6. Yam vs. Lima beans

Yam vs. Lima beans — In-Depth Nutrition Comparison

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Summary of differences between yam and lima beans

  • Yam has more vitamin C, vitamin B6, and potassium, while lima beans have more iron, folate, fiber, phosphorus, selenium, zinc, and copper.
  • Lima beans cover your daily need for iron, 23% more than yam.
  • Lima beans have a lower glycemic index. The glycemic index of lima beans is 32, while the glycemic index of yam is 51.

These are the specific foods used in this comparison Yam, raw and Lima beans, large, mature seeds, cooked, boiled, without salt.

Infographic

Yam vs Lima 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
1
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 31% 5.1% 45% 90% 78% 26% 48% 0.26% 67% 25%
Contains more PotassiumPotassium +60.6%
Contains more MagnesiumMagnesium +104.8%
Contains more IronIron +342.6%
Contains more CopperCopper +32%
Contains more ZincZinc +295.8%
Contains more PhosphorusPhosphorus +101.8%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +30%
Contains more SeleniumSelenium +542.9%
~equal in Calcium ~17mg

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
6
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% 3.6% 0% 40% 13% 7.9% 25% 37% 0% 5% 62% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +94.4%
Contains more Vitamin B3Vitamin B3 +31.1%
Contains more Vitamin B6Vitamin B6 +82%
Contains more Vitamin KVitamin K +15%
Contains more Vitamin B1Vitamin B1 +43.8%
Contains more Vitamin B2Vitamin B2 +71.9%
Contains more Vitamin B5Vitamin B5 +34.4%
Contains more FolateFolate +260.9%
Contains more CholineCholine +97%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Lima beans DV% diff.
Iron 0.54mg 2.39mg 23%
Vitamin C 17.1mg 0mg 19%
Folate 23µg 83µg 15%
Protein 1.53g 7.8g 13%
Fiber 4.1g 7g 12%
Vitamin B6 0.293mg 0.161mg 10%
Potassium 816mg 508mg 9%
Phosphorus 55mg 111mg 8%
Selenium 0.7µg 4.5µg 7%
Zinc 0.24mg 0.95mg 6%
Copper 0.178mg 0.235mg 6%
Manganese 0.397mg 0.516mg 5%
Magnesium 21mg 43mg 5%
Vitamin B1 0.112mg 0.161mg 4%
Choline 16.5mg 32.5mg 3%
Vitamin B5 0.314mg 0.422mg 2%
Carbs 27.88g 20.88g 2%
Vitamin B2 0.032mg 0.055mg 2%
Vitamin B3 0.552mg 0.421mg 1%
Vitamin A 7µg 0µg 1%
Vitamin E 0.35mg 0.18mg 1%
Polyunsaturated fat 0.076g 0.171g 1%
Calories 118kcal 115kcal 0%
Fats 0.17g 0.38g 0%
Net carbs 23.78g 13.88g N/A
Calcium 17mg 17mg 0%
Sugar 0.5g 2.9g N/A
Sodium 9mg 2mg 0%
Vitamin K 2.3µg 2µg 0%
Saturated fat 0.037g 0.089g 0%
Monounsaturated fat 0.006g 0.034g 0%
Tryptophan 0.012mg 0.092mg 0%
Threonine 0.054mg 0.337mg 0%
Isoleucine 0.052mg 0.411mg 0%
Leucine 0.096mg 0.673mg 0%
Lysine 0.059mg 0.523mg 0%
Methionine 0.021mg 0.099mg 0%
Phenylalanine 0.071mg 0.449mg 0%
Valine 0.062mg 0.469mg 0%
Histidine 0.034mg 0.238mg 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% 21% 70%
Protein: 7.8 g
Fats: 0.38 g
Carbs: 20.88 g
Water: 69.79 g
Other: 1.15 g
Contains more CarbsCarbs +33.5%
Contains more ProteinProtein +409.8%
Contains more FatsFats +123.5%
Contains more OtherOther +40.2%
~equal in Water ~69.79g

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
30% 12% 58%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.171 g
Contains less Sat. FatSaturated fat -58.4%
Contains more Mono. FatMonounsaturated fat +466.7%
Contains more Poly. FatPolyunsaturated fat +125%

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. Lima beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174253/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.