Yam vs. Soup beans — In-Depth Nutrition Comparison
Compare
How are yam and soup beans different?
- Yam is richer in potassium, vitamin B6, vitamin C, and vitamin B5, while soup beans are higher in vitamin A, selenium, iron, and monounsaturated fat.
- Soup beans cover your daily need for vitamin A, 30% more than yam.
- Yam contains 10 times more vitamin C than soup beans. Yam contains 17.1mg of vitamin C, while soup beans contain 1.8mg.
- Yam is lower in saturated fat.
- Soup beans have a higher glycemic index (64) than yam (51).
Yam, raw and Soup, bean with ham, canned, chunky, ready-to-serve types were used in this article.
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.
| Contains more PotassiumPotassium | +366.3% |
| Contains more CopperCopper | +11.3% |
| Contains less SodiumSodium | -97.8% |
| Contains more ManganeseManganese | +36.9% |
| Contains more CalciumCalcium | +88.2% |
| Contains more IronIron | +146.3% |
| Contains more ZincZinc | +83.3% |
| Contains more SeleniumSelenium | +885.7% |
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 | +850% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +86.7% |
| Contains more Vitamin B5Vitamin B5 | +685% |
| Contains more Vitamin B6Vitamin B6 | +486% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +91.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +1057.1% |
| Contains more Vitamin B2Vitamin B2 | +87.5% |
| Contains more Vitamin B3Vitamin B3 | +26.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.293mg | 0.05mg | 19% |
| Potassium | 816mg | 175mg | 19% |
| Sodium | 9mg | 400mg | 17% |
| Vitamin C | 17.1mg | 1.8mg | 17% |
| Selenium | 0.7µg | 6.9µg | 11% |
| Iron | 0.54mg | 1.33mg | 10% |
| Vitamin A | 7µg | 81µg | 8% |
| Protein | 1.53g | 5.19g | 7% |
| Carbs | 27.88g | 11.16g | 6% |
| Saturated fat | 0.037g | 1.37g | 6% |
| Fats | 0.17g | 3.5g | 5% |
| Vitamin B5 | 0.314mg | 0.04mg | 5% |
| Manganese | 0.397mg | 0.29mg | 5% |
| Vitamin B1 | 0.112mg | 0.06mg | 4% |
| Monounsaturated fat | 0.006g | 1.58g | 4% |
| Choline | 16.5mg | 3% | |
| Cholesterol | 0mg | 9mg | 3% |
| Folate | 23µg | 12µg | 3% |
| Zinc | 0.24mg | 0.44mg | 2% |
| Vitamin K | 2.3µg | 2% | |
| Fiber | 4.1g | 4.6g | 2% |
| Vitamin E | 0.35mg | 2% | |
| Calcium | 17mg | 32mg | 2% |
| Vitamin B2 | 0.032mg | 0.06mg | 2% |
| Polyunsaturated fat | 0.076g | 0.39g | 2% |
| Copper | 0.178mg | 0.16mg | 2% |
| Calories | 118kcal | 95kcal | 1% |
| Vitamin B12 | 0µg | 0.03µg | 1% |
| Vitamin B3 | 0.552mg | 0.7mg | 1% |
| Phosphorus | 55mg | 59mg | 1% |
| Net carbs | 23.78g | 6.56g | N/A |
| Magnesium | 21mg | 19mg | 0% |
| Sugar | 0.5g | N/A | |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.054mg | 0% | |
| Isoleucine | 0.052mg | 0% | |
| Leucine | 0.096mg | 0% | |
| Lysine | 0.059mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.071mg | 0% | |
| Valine | 0.062mg | 0% | |
| Histidine | 0.034mg | 0% |
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:
5.19 g
Fats:
3.5 g
Carbs:
11.16 g
Water:
78.63 g
Other:
1.52 g
| Contains more CarbsCarbs | +149.8% |
| Contains more ProteinProtein | +239.2% |
| Contains more FatsFats | +1958.8% |
| Contains more WaterWater | +13% |
| Contains more OtherOther | +85.4% |
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
1.37 g
Monounsaturated fat:
Mono. Fat
1.58 g
Polyunsaturated fat:
Poly. Fat
0.39 g
| Contains less Sat. FatSaturated fat | -97.3% |
| Contains more Mono. FatMonounsaturated fat | +26233.3% |
| Contains more Poly. FatPolyunsaturated fat | +413.2% |