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  6. Yam vs. Soybean raw

Yam vs. Soybean raw — In-Depth Nutrition Comparison

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How are yam and soybean raw different?

  • Soybean raw has more iron, copper, phosphorus, manganese, folate, vitamin B2, vitamin B1, magnesium, zinc, and vitamin K than yam.
  • Daily need coverage for iron for soybean raw is 190% higher.
  • Soybean raw has a lower glycemic index (14) than yam (51).

Yam, raw and Soybeans, mature seeds, raw are the varieties used in this article.

Infographic

Yam vs Soybean 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
0
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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +1233.3%
Contains more CalciumCalcium +1529.4%
Contains more PotassiumPotassium +120.2%
Contains more IronIron +2807.4%
Contains more CopperCopper +831.5%
Contains more ZincZinc +1937.5%
Contains more PhosphorusPhosphorus +1180%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +534%
Contains more SeleniumSelenium +2442.9%

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
2
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% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin CVitamin C +185%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin EVitamin E +142.9%
Contains more Vitamin B1Vitamin B1 +680.4%
Contains more Vitamin B2Vitamin B2 +2618.8%
Contains more Vitamin B3Vitamin B3 +194%
Contains more Vitamin B5Vitamin B5 +152.5%
Contains more Vitamin B6Vitamin B6 +28.7%
Contains more Vitamin KVitamin K +1943.5%
Contains more FolateFolate +1530.4%
Contains more CholineCholine +602.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Soybean raw DV% diff.
Iron 0.54mg 15.7mg 190%
Copper 0.178mg 1.658mg 164%
Phosphorus 55mg 704mg 93%
Manganese 0.397mg 2.517mg 92%
Folate 23µg 375µg 88%
Polyunsaturated fat 0.076g 11.255g 75%
Protein 1.53g 36.49g 70%
Vitamin B2 0.032mg 0.87mg 64%
Vitamin B1 0.112mg 0.874mg 64%
Magnesium 21mg 280mg 62%
Zinc 0.24mg 4.89mg 42%
Vitamin K 2.3µg 47µg 37%
Selenium 0.7µg 17.8µg 31%
Fats 0.17g 19.94g 30%
Potassium 816mg 1797mg 29%
Calcium 17mg 277mg 26%
Fiber 4.1g 9.3g 21%
Choline 16.5mg 115.9mg 18%
Calories 118kcal 446kcal 16%
Saturated fat 0.037g 2.884g 13%
Vitamin C 17.1mg 6mg 12%
Monounsaturated fat 0.006g 4.404g 11%
Vitamin B5 0.314mg 0.793mg 10%
Vitamin B3 0.552mg 1.623mg 7%
Vitamin B6 0.293mg 0.377mg 6%
Vitamin E 0.35mg 0.85mg 3%
Carbs 27.88g 30.16g 1%
Vitamin A 7µg 1µg 1%
Net carbs 23.78g 20.86g N/A
Sugar 0.5g 7.33g N/A
Sodium 9mg 2mg 0%
Tryptophan 0.012mg 0.591mg 0%
Threonine 0.054mg 1.766mg 0%
Isoleucine 0.052mg 1.971mg 0%
Leucine 0.096mg 3.309mg 0%
Lysine 0.059mg 2.706mg 0%
Methionine 0.021mg 0.547mg 0%
Phenylalanine 0.071mg 2.122mg 0%
Valine 0.062mg 2.029mg 0%
Histidine 0.034mg 1.097mg 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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +715%
Contains more ProteinProtein +2285%
Contains more FatsFats +11629.4%
Contains more OtherOther +493.9%
~equal in Carbs ~30.16g

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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +73300%
Contains more Poly. FatPolyunsaturated fat +14709.2%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.