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  6. Yam vs. Broad bean

Yam vs. Broad bean — In-Depth Nutrition Comparison

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Differences between Yam and Broad bean

  • Yam has more Vitamin B6, Potassium, and Copper, while Broad bean has more Iron, Folate, and Vitamin C.
  • Yam's daily need coverage for Vitamin B6 is 15% higher.
  • Broad bean contains 3 times less Potassium than Yam. Yam contains 670mg of Potassium, while Broad bean contains 193mg.

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.

Infographic

Yam vs Broad 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
4
:
6
Broad bean
Broad bean
Contains more Potassium +247.2%
Contains less Sodium -80.5%
Contains more Copper +153.3%
Contains more Manganese +42.1%
Contains more Calcium +28.6%
Contains more Iron +188.5%
Contains more Magnesium +72.2%
Contains more Phosphorus +49%
Contains more Zinc +135%
Contains more Selenium +42.9%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Broad bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 57% 23% 32% 18% 6% 13% 20% 35% 6%
Contains more Potassium +247.2%
Contains less Sodium -80.5%
Contains more Copper +153.3%
Contains more Manganese +42.1%
Contains more Calcium +28.6%
Contains more Iron +188.5%
Contains more Magnesium +72.2%
Contains more Phosphorus +49%
Contains more Zinc +135%
Contains more Selenium +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.
Yam
Yam
4
:
6
Broad bean
Broad bean
Contains more Vitamin B5 +371.2%
Contains more Vitamin B6 +686.2%
Contains more Vitamin A +121.3%
Contains more Vitamin C +63.6%
Contains more Vitamin B1 +34.7%
Contains more Vitamin B2 +221.4%
Contains more Vitamin B3 +117.4%
Contains more Folate +262.5%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
Broad bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 0% 0% 66% 32% 21% 23% 4% 7% 44% 0% 0%
Contains more Vitamin B5 +371.2%
Contains more Vitamin B6 +686.2%
Contains more Vitamin A +121.3%
Contains more Vitamin C +63.6%
Contains more Vitamin B1 +34.7%
Contains more Vitamin B2 +221.4%
Contains more Vitamin B3 +117.4%
Contains more Folate +262.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
:
4
Broad bean
Broad bean
Contains more Carbs +172.1%
Contains more Protein +222.1%
Contains more Fats +257.1%
Contains more Water +19.3%
Contains more Other +18.4%
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Broad bean
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 g
Contains more Carbs +172.1%
Contains more Protein +222.1%
Contains more Fats +257.1%
Contains more Water +19.3%
Contains more Other +18.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
:
2
Broad bean
Broad bean
Contains less Saturated Fat -79.6%
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +405%
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Broad bean
31% 4% 65%
Saturated Fat: 0.142 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.303 g
Contains less Saturated Fat -79.6%
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +405%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yam Broad bean Opinion
Net carbs 23.58g 6.5g Yam
Protein 1.49g 4.8g Broad bean
Fats 0.14g 0.5g Broad bean
Carbs 27.48g 10.1g Yam
Calories 116kcal 62kcal Yam
Sugar 0.49g Broad bean
Fiber 3.9g 3.6g Yam
Calcium 14mg 18mg Broad bean
Iron 0.52mg 1.5mg Broad bean
Magnesium 18mg 31mg Broad bean
Phosphorus 49mg 73mg Broad bean
Potassium 670mg 193mg Yam
Sodium 8mg 41mg Yam
Zinc 0.2mg 0.47mg Broad bean
Copper 0.152mg 0.06mg Yam
Manganese 0.371mg 0.261mg Yam
Selenium 0.7µg 1µg Broad bean
Vitamin A 122IU 270IU Broad bean
Vitamin A RAE 6µg 14µg Broad bean
Vitamin E 0.34mg Yam
Vitamin C 12.1mg 19.8mg Broad bean
Vitamin B1 0.095mg 0.128mg Broad bean
Vitamin B2 0.028mg 0.09mg Broad bean
Vitamin B3 0.552mg 1.2mg Broad bean
Vitamin B5 0.311mg 0.066mg Yam
Vitamin B6 0.228mg 0.029mg Yam
Folate 16µg 58µg Broad bean
Vitamin K 2.3µg Yam
Tryptophan 0.012mg 0.048mg Broad bean
Threonine 0.052mg 0.178mg Broad bean
Isoleucine 0.05mg 0.215mg Broad bean
Leucine 0.094mg 0.37mg Broad bean
Lysine 0.058mg 0.313mg Broad bean
Methionine 0.02mg 0.037mg Broad bean
Phenylalanine 0.069mg 0.195mg Broad bean
Valine 0.06mg 0.235mg Broad bean
Histidine 0.033mg 0.115mg Broad bean
Saturated Fat 0.029g 0.142g Yam
Monounsaturated Fat 0.005g 0.02g Broad bean
Polyunsaturated fat 0.06g 0.303g Broad bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Broad bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
15%
Yam
18%
Broad bean
Minerals Daily Need Coverage Score
23%
Yam
21%
Broad bean

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 33mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.113g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 28)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.4)
Which food is lower in Sugar?
Broad bean
Broad bean is lower in Sugar (difference - 0.49g)
Which food is richer in minerals?
Broad bean
Broad bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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/170072/nutrients
  2. Broad bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/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.