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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).

Infographic

Yam vs Refried 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
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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
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.
Yam
Yam
8
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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.1µg

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
5% 2% 14% 78% 2%
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
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
36% 34% 31%
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.
Yam Refried beans
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Yam Refried beans 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?

ok
ok
is better in case of low diet
Yam Refried beans
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
18%
Yam
10%
Refried beans
Minerals Daily Need Coverage Score
26%
Yam
33%
Refried beans

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 0.04g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 361mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 0.594g)
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 13)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $0.2)
Which food is richer in minerals?
Refried beans
Refried beans is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.