Yam vs. Broad beans — In-Depth Nutrition Comparison
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Differences between yam and broad beans
- Yam has more vitamin B6, potassium, and copper, while broad beans have more iron, folate, and vitamin C.
- Yam's daily need coverage for vitamin B6 is 15% higher.
- Broad beans contain 3 times less potassium than yam. Yam contains 670mg of potassium, while broad beans contain 193mg.
- Yam has a lower glycemic index. The glycemic index of yam is 51, while the glycemic index of broad beans is 79.
The food types used in this comparison are Yam, cooked, boiled, drained, or baked, without salt and Broadbeans, immature seeds, cooked, boiled, drained, without salt.
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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 | +247.2% |
| Contains more CopperCopper | +153.3% |
| Contains less SodiumSodium | -80.5% |
| Contains more ManganeseManganese | +42.1% |
| Contains more MagnesiumMagnesium | +72.2% |
| Contains more CalciumCalcium | +28.6% |
| Contains more IronIron | +188.5% |
| Contains more ZincZinc | +135% |
| Contains more PhosphorusPhosphorus | +49% |
| Contains more SeleniumSelenium | +42.9% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +371.2% |
| Contains more Vitamin B6Vitamin B6 | +686.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +63.6% |
| Contains more Vitamin AVitamin A | +133.3% |
| Contains more Vitamin B1Vitamin B1 | +34.7% |
| Contains more Vitamin B2Vitamin B2 | +221.4% |
| Contains more Vitamin B3Vitamin B3 | +117.4% |
| Contains more FolateFolate | +262.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.228mg | 0.029mg | 15% |
| Potassium | 670mg | 193mg | 14% |
| Iron | 0.52mg | 1.5mg | 12% |
| Folate | 16µg | 58µg | 11% |
| Copper | 0.152mg | 0.06mg | 10% |
| Vitamin C | 12.1mg | 19.8mg | 9% |
| Protein | 1.49g | 4.8g | 7% |
| Carbs | 27.48g | 10.1g | 6% |
| Manganese | 0.371mg | 0.261mg | 5% |
| Vitamin B5 | 0.311mg | 0.066mg | 5% |
| Vitamin B2 | 0.028mg | 0.09mg | 5% |
| Vitamin B3 | 0.552mg | 1.2mg | 4% |
| Calories | 116kcal | 62kcal | 3% |
| Choline | 16.2mg | 3% | |
| Vitamin B1 | 0.095mg | 0.128mg | 3% |
| Magnesium | 18mg | 31mg | 3% |
| Phosphorus | 49mg | 73mg | 3% |
| Vitamin E | 0.34mg | 2% | |
| Polyunsaturated fat | 0.06g | 0.303g | 2% |
| Zinc | 0.2mg | 0.47mg | 2% |
| Vitamin K | 2.3µg | 2% | |
| Sodium | 8mg | 41mg | 1% |
| Saturated fat | 0.029g | 0.142g | 1% |
| Vitamin A | 6µg | 14µg | 1% |
| Fats | 0.14g | 0.5g | 1% |
| Fiber | 3.9g | 3.6g | 1% |
| Selenium | 0.7µg | 1µg | 1% |
| Net carbs | 23.58g | 6.5g | N/A |
| Calcium | 14mg | 18mg | 0% |
| Sugar | 0.49g | N/A | |
| Monounsaturated fat | 0.005g | 0.02g | 0% |
| Tryptophan | 0.012mg | 0.048mg | 0% |
| Threonine | 0.052mg | 0.178mg | 0% |
| Isoleucine | 0.05mg | 0.215mg | 0% |
| Leucine | 0.094mg | 0.37mg | 0% |
| Lysine | 0.058mg | 0.313mg | 0% |
| Methionine | 0.02mg | 0.037mg | 0% |
| Phenylalanine | 0.069mg | 0.195mg | 0% |
| Valine | 0.06mg | 0.235mg | 0% |
| Histidine | 0.033mg | 0.115mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.49 g
Fats:
0.14 g
Carbs:
27.48 g
Water:
70.13 g
Other:
0.76 g
Protein:
4.8 g
Fats:
0.5 g
Carbs:
10.1 g
Water:
83.7 g
Other:
0.9 g
| Contains more CarbsCarbs | +172.1% |
| Contains more ProteinProtein | +222.1% |
| Contains more FatsFats | +257.1% |
| Contains more WaterWater | +19.3% |
| Contains more OtherOther | +18.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.06 g
Saturated fat:
Sat. Fat
0.142 g
Monounsaturated fat:
Mono. Fat
0.02 g
Polyunsaturated fat:
Poly. Fat
0.303 g
| Contains less Sat. FatSaturated fat | -79.6% |
| Contains more Mono. FatMonounsaturated fat | +300% |
| Contains more Poly. FatPolyunsaturated fat | +405% |
