Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Yam
  5. Compare
  6. Yam vs. Yardlong bean (Asparagus bean) raw

Yam vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

Compare

Significant differences between yam and yardlong bean (Asparagus bean) raw

  • Yam has more vitamin B6, potassium, copper, manganese, and vitamin B5; however, yardlong bean (Asparagus bean) raw is richer in vitamin A, folate, vitamin B2, and magnesium.
  • Yam covers your daily vitamin B6 needs 21% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw has 6 times less vitamin B5 than yam. Yam has 0.314mg of vitamin B5, while yardlong bean (Asparagus bean) raw has 0.055mg.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index. The glycemic index of yardlong bean (Asparagus bean) raw is 86, while the glycemic index of yam is 51.

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

Infographic

Yam vs Yardlong bean (Asparagus bean) 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
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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more PotassiumPotassium +240%
Contains more IronIron +14.9%
Contains more CopperCopper +270.8%
Contains more ManganeseManganese +93.7%
Contains more MagnesiumMagnesium +109.5%
Contains more CalciumCalcium +194.1%
Contains more ZincZinc +54.2%
Contains less SodiumSodium -55.6%
Contains more SeleniumSelenium +114.3%
~equal in Phosphorus ~59mg

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
6
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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +34.6%
Contains more Vitamin B5Vitamin B5 +470.9%
Contains more Vitamin B6Vitamin B6 +1120.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +514.3%
Contains more Vitamin B2Vitamin B2 +243.8%
Contains more FolateFolate +169.6%
~equal in Vitamin C ~18.8mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.107mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin B6 0.293mg 0.024mg 21%
Potassium 816mg 240mg 17%
Fiber 4.1g 16%
Copper 0.178mg 0.048mg 14%
Folate 23µg 62µg 10%
Manganese 0.397mg 0.205mg 8%
Carbs 27.88g 8.35g 7%
Vitamin B2 0.032mg 0.11mg 6%
Vitamin B5 0.314mg 0.055mg 5%
Magnesium 21mg 44mg 5%
Calories 118kcal 47kcal 4%
Vitamin A 7µg 43µg 4%
Protein 1.53g 2.8g 3%
Choline 16.5mg 3%
Calcium 17mg 50mg 3%
Vitamin E 0.35mg 2%
Vitamin C 17.1mg 18.8mg 2%
Vitamin K 2.3µg 2%
Polyunsaturated fat 0.076g 0.169g 1%
Zinc 0.24mg 0.37mg 1%
Selenium 0.7µg 1.5µg 1%
Iron 0.54mg 0.47mg 1%
Vitamin B3 0.552mg 0.41mg 1%
Phosphorus 55mg 59mg 1%
Fats 0.17g 0.4g 0%
Net carbs 23.78g 8.35g N/A
Sugar 0.5g N/A
Sodium 9mg 4mg 0%
Vitamin B1 0.112mg 0.107mg 0%
Saturated fat 0.037g 0.105g 0%
Monounsaturated fat 0.006g 0.036g 0%
Tryptophan 0.012mg 0.032mg 0%
Threonine 0.054mg 0.104mg 0%
Isoleucine 0.052mg 0.15mg 0%
Leucine 0.096mg 0.2mg 0%
Lysine 0.059mg 0.184mg 0%
Methionine 0.021mg 0.04mg 0%
Phenylalanine 0.071mg 0.154mg 0%
Valine 0.062mg 0.162mg 0%
Histidine 0.034mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more CarbsCarbs +233.9%
Contains more OtherOther +36.7%
Contains more ProteinProtein +83%
Contains more FatsFats +135.3%
Contains more WaterWater +26.2%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains less Sat. FatSaturated fat -64.8%
Contains more Mono. FatMonounsaturated fat +500%
Contains more Poly. FatPolyunsaturated fat +122.4%

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.