Yam vs. Refried beans — In-Depth Nutrition Comparison
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The main differences between yam and refried beans
- Yam has more potassium, vitamin B6, vitamin C, and copper; however, refried beans have more iron, selenium, and phosphorus.
- Daily need coverage for sodium for refried beans is 16% higher.
- Refried beans have 3 times less vitamin C than yam. Yam has 17.1mg of vitamin C, while refried beans have 6mg.
- Yam is lower in sodium.
- Yam has a higher glycemic index than refried beans.
Food types used in this article are Yam, raw and Refried beans, canned, traditional style (includes USDA commodity).
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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.
| Contains more PotassiumPotassium | +155.8% |
| Contains more CopperCopper | +38% |
| Contains less SodiumSodium | -97.6% |
| Contains more ManganeseManganese | +37.4% |
| Contains more MagnesiumMagnesium | +66.7% |
| Contains more CalciumCalcium | +70.6% |
| Contains more IronIron | +166.7% |
| Contains more ZincZinc | +141.7% |
| Contains more PhosphorusPhosphorus | +67.3% |
| Contains more SeleniumSelenium | +728.6% |
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.
| Contains more Vitamin CVitamin C | +185% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +288.9% |
| Contains more Vitamin B1Vitamin B1 | +47.4% |
| Contains more Vitamin B3Vitamin B3 | +50.4% |
| Contains more Vitamin B5Vitamin B5 | +66.1% |
| Contains more Vitamin B6Vitamin B6 | +184.5% |
| Contains more FolateFolate | +109.1% |
| Contains more Vitamin B2Vitamin B2 | +146.9% |
| Contains more CholineCholine | +28.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.53 g
Fats:
0.17 g
Carbs:
27.88 g
Water:
69.6 g
Other:
0.82 g
Protein:
4.98 g
Fats:
2.01 g
Carbs:
13.55 g
Water:
77.75 g
Other:
1.71 g
| Contains more CarbsCarbs | +105.8% |
| Contains more ProteinProtein | +225.5% |
| Contains more FatsFats | +1082.4% |
| Contains more WaterWater | +11.7% |
| Contains more OtherOther | +108.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.037 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.076 g
Saturated fat:
Sat. Fat
0.631 g
Monounsaturated fat:
Mono. Fat
0.601 g
Polyunsaturated fat:
Poly. Fat
0.543 g
| Contains less Sat. FatSaturated fat | -94.1% |
| Contains more Mono. FatMonounsaturated fat | +9916.7% |
| Contains more Poly. FatPolyunsaturated fat | +614.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Histidine | 0.034mg | 153mg | 22% |
| Sodium | 9mg | 370mg | 16% |
| Vitamin B6 | 0.293mg | 0.103mg | 15% |
| Potassium | 816mg | 319mg | 15% |
| Vitamin C | 17.1mg | 6mg | 12% |
| Iron | 0.54mg | 1.44mg | 11% |
| Selenium | 0.7µg | 5.8µg | 9% |
| Protein | 1.53g | 4.98g | 7% |
| Manganese | 0.397mg | 0.289mg | 5% |
| Phosphorus | 55mg | 92mg | 5% |
| Copper | 0.178mg | 0.129mg | 5% |
| Carbs | 27.88g | 13.55g | 5% |
| Vitamin B2 | 0.032mg | 0.079mg | 4% |
| Vitamin B5 | 0.314mg | 0.189mg | 3% |
| Folate | 23µg | 11µg | 3% |
| Starch | 7.43g | 3% | |
| Polyunsaturated fat | 0.076g | 0.543g | 3% |
| Magnesium | 21mg | 35mg | 3% |
| Saturated fat | 0.037g | 0.631g | 3% |
| Fats | 0.17g | 2.01g | 3% |
| Vitamin B1 | 0.112mg | 0.076mg | 3% |
| Zinc | 0.24mg | 0.58mg | 3% |
| Fiber | 4.1g | 3.7g | 2% |
| Vitamin E | 0.35mg | 0.09mg | 2% |
| Calories | 118kcal | 90kcal | 1% |
| Monounsaturated fat | 0.006g | 0.601g | 1% |
| Choline | 16.5mg | 21.2mg | 1% |
| Vitamin B3 | 0.552mg | 0.367mg | 1% |
| Vitamin A | 7µg | 0µg | 1% |
| Calcium | 17mg | 29mg | 1% |
| Net carbs | 23.78g | 9.85g | N/A |
| Sugar | 0.5g | 0.54g | N/A |
| Vitamin K | 2.3µg | 2.1µg | 0% |
| Trans fat | 0g | 0.016g | N/A |
| Tryptophan | 0.012mg | 0.065mg | 0% |
| Threonine | 0.054mg | 0.231mg | 0% |
| Isoleucine | 0.052mg | 0.242mg | 0% |
| Leucine | 0.096mg | 0.438mg | 0% |
| Lysine | 0.059mg | 0.377mg | 0% |
| Methionine | 0.021mg | 0.083mg | 0% |
| Phenylalanine | 0.071mg | 0.297mg | 0% |
| Valine | 0.062mg | 0.287mg | 0% |
| Omega-3 - ALA | 0.169g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.008g | N/A | |
| Omega-6 - Linoleic acid | 0.36g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
18%
10%
Minerals Daily Need Coverage Score
26%
33%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 0.04g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 361mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.594g)
Which food is richer in vitamins?
Yam is relatively richer in vitamins
Which food is lower in glycemic index?
Refried beans is lower in glycemic index (difference - 13)
Which food is cheaper?
Refried beans is cheaper (difference - $0.2)
Which food is richer in minerals?
Refried beans is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)