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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.

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
:
6
Winged bean
Winged bean
Contains more Phosphorus +22.2%
Contains more Potassium +39.2%
Contains less Sodium -74.3%
Contains more Calcium +76.5%
Contains more Iron +270.4%
Contains more Magnesium +14.3%
Contains more Zinc +479.2%
Contains more Copper +678.7%
Contains more Manganese +34%
Equal in Selenium - 0.7
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Phosphorus +22.2%
Contains more Potassium +39.2%
Contains less Sodium -74.3%
Contains more Calcium +76.5%
Contains more Iron +270.4%
Contains more Magnesium +14.3%
Contains more Zinc +479.2%
Contains more Copper +678.7%
Contains more Manganese +34%
Equal in Selenium - 0.7

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.
Yam
Yam
7
:
3
Winged bean
Winged bean
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +170.7%
Contains more Vitamin B6 +290.7%
Contains more Folate +21.1%
Contains more Vitamin B1 +238.4%
Contains more Vitamin B2 +365.6%
Contains more Vitamin B3 +197.1%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Winged bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +170.7%
Contains more Vitamin B6 +290.7%
Contains more Folate +21.1%
Contains more Vitamin B1 +238.4%
Contains more Vitamin B2 +365.6%
Contains more Vitamin B3 +197.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
:
4
Winged bean
Winged bean
Contains more Water +21.3%
Contains more Protein +658.2%
Contains more Fats +429.4%
Contains more Other +143.9%
Equal in Carbs - 28.1
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Winged bean
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 Water +21.3%
Contains more Protein +658.2%
Contains more Fats +429.4%
Contains more Other +143.9%
Equal in Carbs - 28.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
:
2
Winged bean
Winged bean
Contains less Saturated Fat -83.3%
Contains more Monounsaturated Fat +3800%
Contains more Polyunsaturated fat +128.9%
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains less Saturated Fat -83.3%
Contains more Monounsaturated Fat +3800%
Contains more Polyunsaturated fat +128.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam Winged bean
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Yam Winged bean Opinion
Net carbs 23.78g 28.1g Winged bean
Protein 1.53g 11.6g Winged bean
Fats 0.17g 0.9g Winged bean
Carbs 27.88g 28.1g Winged bean
Calories 118kcal 148kcal Winged bean
Sugar 0.5g Winged bean
Fiber 4.1g Yam
Calcium 17mg 30mg Winged bean
Iron 0.54mg 2mg Winged bean
Magnesium 21mg 24mg Winged bean
Phosphorus 55mg 45mg Yam
Potassium 816mg 586mg Yam
Sodium 9mg 35mg Yam
Zinc 0.24mg 1.39mg Winged bean
Copper 0.178mg 1.386mg Winged bean
Manganese 0.397mg 0.532mg Winged bean
Selenium 0.7µg 0.7µg
Vitamin A 138IU 0IU Yam
Vitamin A RAE 7µg 0µg Yam
Vitamin E 0.35mg Yam
Vitamin C 17.1mg 0mg Yam
Vitamin B1 0.112mg 0.379mg Winged bean
Vitamin B2 0.032mg 0.149mg Winged bean
Vitamin B3 0.552mg 1.64mg Winged bean
Vitamin B5 0.314mg 0.116mg Yam
Vitamin B6 0.293mg 0.075mg Yam
Folate 23µg 19µg Yam
Vitamin K 2.3µg Yam
Tryptophan 0.012mg 0.252mg Winged bean
Threonine 0.054mg 0.451mg Winged bean
Isoleucine 0.052mg 0.425mg Winged bean
Leucine 0.096mg 0.64mg Winged bean
Lysine 0.059mg 0.592mg Winged bean
Methionine 0.021mg 0.143mg Winged bean
Phenylalanine 0.071mg 0.451mg Winged bean
Valine 0.062mg 0.599mg Winged bean
Histidine 0.034mg 0.241mg Winged bean
Saturated Fat 0.037g 0.222g Yam
Monounsaturated Fat 0.006g 0.234g Winged bean
Polyunsaturated fat 0.076g 0.174g Winged bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Winged bean
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
19%
Yam
17%
Winged bean
Minerals Daily Need Coverage Score
26%
Yam
75%
Winged bean

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.185g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.3)
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Winged bean
Winged bean 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. 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.