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  6. Yam vs. Winged bean

Yam vs. Winged bean — In-Depth Nutrition Comparison

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Significant differences between yam and winged bean

  • Yam has more vitamin C, vitamin B6, and potassium; however, winged bean is richer in copper, vitamin B1, iron, zinc, vitamin B2, vitamin B3, and manganese.
  • Winged bean covers your daily copper needs 134% more than yam.
  • Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of winged bean is 32.

Specific food types used in this comparison are Yam, raw and Winged bean tuber, raw.

Infographic

Yam vs Winged bean 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
3
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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more PotassiumPotassium +39.2%
Contains more PhosphorusPhosphorus +22.2%
Contains less SodiumSodium -74.3%
Contains more MagnesiumMagnesium +14.3%
Contains more CalciumCalcium +76.5%
Contains more IronIron +270.4%
Contains more CopperCopper +678.7%
Contains more ZincZinc +479.2%
Contains more ManganeseManganese +34%
~equal in Selenium ~0.7µg

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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +170.7%
Contains more Vitamin B6Vitamin B6 +290.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +21.1%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +238.4%
Contains more Vitamin B2Vitamin B2 +365.6%
Contains more Vitamin B3Vitamin B3 +197.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Winged bean DV% diff.
Copper 0.178mg 1.386mg 134%
Vitamin B1 0.112mg 0.379mg 22%
Protein 1.53g 11.6g 20%
Vitamin C 17.1mg 0mg 19%
Iron 0.54mg 2mg 18%
Vitamin B6 0.293mg 0.075mg 17%
Fiber 4.1g 16%
Zinc 0.24mg 1.39mg 10%
Vitamin B2 0.032mg 0.149mg 9%
Vitamin B3 0.552mg 1.64mg 7%
Potassium 816mg 586mg 7%
Manganese 0.397mg 0.532mg 6%
Vitamin B5 0.314mg 0.116mg 4%
Choline 16.5mg 3%
Vitamin E 0.35mg 2%
Vitamin K 2.3µg 2%
Calories 118kcal 148kcal 2%
Vitamin A 7µg 0µg 1%
Folate 23µg 19µg 1%
Polyunsaturated fat 0.076g 0.174g 1%
Monounsaturated fat 0.006g 0.234g 1%
Sodium 9mg 35mg 1%
Fats 0.17g 0.9g 1%
Saturated fat 0.037g 0.222g 1%
Magnesium 21mg 24mg 1%
Calcium 17mg 30mg 1%
Phosphorus 55mg 45mg 1%
Carbs 27.88g 28.1g 0%
Net carbs 23.78g 28.1g N/A
Sugar 0.5g N/A
Selenium 0.7µg 0.7µg 0%
Tryptophan 0.012mg 0.252mg 0%
Threonine 0.054mg 0.451mg 0%
Isoleucine 0.052mg 0.425mg 0%
Leucine 0.096mg 0.64mg 0%
Lysine 0.059mg 0.592mg 0%
Methionine 0.021mg 0.143mg 0%
Phenylalanine 0.071mg 0.451mg 0%
Valine 0.062mg 0.599mg 0%
Histidine 0.034mg 0.241mg 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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more WaterWater +21.3%
Contains more ProteinProtein +658.2%
Contains more FatsFats +429.4%
Contains more OtherOther +143.9%
~equal in Carbs ~28.1g

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains less Sat. FatSaturated fat -83.3%
Contains more Mono. FatMonounsaturated fat +3800%
Contains more Poly. FatPolyunsaturated fat +128.9%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.