Yam vs. Green beans — In-Depth Nutrition Comparison
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A recap on the differences between yam and green beans
- Yam has more potassium, vitamin B6, and copper; however, green beans are higher in vitamin K, vitamin A, and vitamin B2.
- Green beans cover your daily vitamin K needs 38% more than yam.
- Green beans contain 5 times less potassium than yam. Yam contains 670mg of potassium, while green beans contain 146mg.
- Yam has less sugar.
- The glycemic index of yam is higher.
Food varieties used in this article are Yam, cooked, boiled, drained, or baked, without salt and Beans, snap, green, cooked, boiled, drained, without salt.
Infographic
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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 | +358.9% |
| Contains more CopperCopper | +166.7% |
| Contains more PhosphorusPhosphorus | +69% |
| Contains more ManganeseManganese | +30.2% |
| Contains more SeleniumSelenium | +250% |
| Contains more CalciumCalcium | +214.3% |
| Contains more IronIron | +25% |
| Contains more ZincZinc | +25% |
| Contains less SodiumSodium | -87.5% |
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 CVitamin C | +24.7% |
| Contains more Vitamin B1Vitamin B1 | +28.4% |
| Contains more Vitamin B5Vitamin B5 | +320.3% |
| Contains more Vitamin B6Vitamin B6 | +307.1% |
| Contains more Vitamin AVitamin A | +433.3% |
| Contains more Vitamin EVitamin E | +35.3% |
| Contains more Vitamin B2Vitamin B2 | +246.4% |
| Contains more Vitamin B3Vitamin B3 | +11.2% |
| Contains more Vitamin KVitamin K | +1982.6% |
| Contains more FolateFolate | +106.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 2.3µg | 47.9µg | 38% |
| Potassium | 670mg | 146mg | 15% |
| Vitamin B6 | 0.228mg | 0.056mg | 13% |
| Copper | 0.152mg | 0.057mg | 11% |
| Carbs | 27.48g | 7.88g | 7% |
| Vitamin B2 | 0.028mg | 0.097mg | 5% |
| Vitamin B5 | 0.311mg | 0.074mg | 5% |
| Calories | 116kcal | 35kcal | 4% |
| Manganese | 0.371mg | 0.285mg | 4% |
| Folate | 16µg | 33µg | 4% |
| Vitamin C | 12.1mg | 9.7mg | 3% |
| Calcium | 14mg | 44mg | 3% |
| Fiber | 3.9g | 3.2g | 3% |
| Phosphorus | 49mg | 29mg | 3% |
| Vitamin A | 6µg | 32µg | 3% |
| Iron | 0.52mg | 0.65mg | 2% |
| Vitamin B1 | 0.095mg | 0.074mg | 2% |
| Protein | 1.49g | 1.89g | 1% |
| Vitamin E | 0.34mg | 0.46mg | 1% |
| Selenium | 0.7µg | 0.2µg | 1% |
| Polyunsaturated fat | 0.06g | 0.145g | 1% |
| Fats | 0.14g | 0.28g | 0% |
| Net carbs | 23.58g | 4.68g | N/A |
| Magnesium | 18mg | 18mg | 0% |
| Sugar | 0.49g | 3.63g | N/A |
| Zinc | 0.2mg | 0.25mg | 0% |
| Sodium | 8mg | 1mg | 0% |
| Vitamin B3 | 0.552mg | 0.614mg | 0% |
| Choline | 16.2mg | 16.9mg | 0% |
| Saturated fat | 0.029g | 0.064g | 0% |
| Monounsaturated fat | 0.005g | 0.011g | 0% |
| Tryptophan | 0.012mg | 0.02mg | 0% |
| Threonine | 0.052mg | 0.082mg | 0% |
| Isoleucine | 0.05mg | 0.069mg | 0% |
| Leucine | 0.094mg | 0.116mg | 0% |
| Lysine | 0.058mg | 0.091mg | 0% |
| Methionine | 0.02mg | 0.023mg | 0% |
| Phenylalanine | 0.069mg | 0.069mg | 0% |
| Valine | 0.06mg | 0.093mg | 0% |
| Histidine | 0.033mg | 0.035mg | 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:
1.89 g
Fats:
0.28 g
Carbs:
7.88 g
Water:
89.22 g
Other:
0.73 g
| Contains more CarbsCarbs | +248.7% |
| Contains more ProteinProtein | +26.8% |
| Contains more FatsFats | +100% |
| Contains more WaterWater | +27.2% |
~equal in
Other
~0.73g
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
0.064 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.145 g
| Contains less Sat. FatSaturated fat | -54.7% |
| Contains more Mono. FatMonounsaturated fat | +120% |
| Contains more Poly. FatPolyunsaturated fat | +141.7% |
