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  6. Yam vs. Green bean

Yam vs. Green bean — In-Depth Nutrition Comparison

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A recap on differences between Yam and Green bean

  • Yam has more Potassium, Vitamin B6, and Copper, however, Green bean is higher in Vitamin K, and Vitamin B2.
  • Green bean covers your daily Vitamin K needs 38% more than Yam.
  • Green bean contains 5 times less Potassium than Yam. Yam contains 670mg of Potassium, while Green bean contains 146mg.
  • Yam has less Sugar.

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

Yam vs Green 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
5
:
4
Green bean
Green bean
Contains more Phosphorus +69%
Contains more Potassium +358.9%
Contains more Copper +166.7%
Contains more Manganese +30.2%
Contains more Selenium +250%
Contains more Calcium +214.3%
Contains more Iron +25%
Contains less Sodium -87.5%
Contains more Zinc +25%
Equal in Magnesium - 18
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Green bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Contains more Phosphorus +69%
Contains more Potassium +358.9%
Contains more Copper +166.7%
Contains more Manganese +30.2%
Contains more Selenium +250%
Contains more Calcium +214.3%
Contains more Iron +25%
Contains less Sodium -87.5%
Contains more Zinc +25%
Equal in Magnesium - 18

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
Green bean
Green bean
Contains more Vitamin C +24.7%
Contains more Vitamin B1 +28.4%
Contains more Vitamin B5 +320.3%
Contains more Vitamin B6 +307.1%
Contains more Vitamin A +418.9%
Contains more Vitamin E +35.3%
Contains more Vitamin B2 +246.4%
Contains more Vitamin B3 +11.2%
Contains more Folate +106.3%
Contains more Vitamin K +1982.6%
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%
Green bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
Contains more Vitamin C +24.7%
Contains more Vitamin B1 +28.4%
Contains more Vitamin B5 +320.3%
Contains more Vitamin B6 +307.1%
Contains more Vitamin A +418.9%
Contains more Vitamin E +35.3%
Contains more Vitamin B2 +246.4%
Contains more Vitamin B3 +11.2%
Contains more Folate +106.3%
Contains more Vitamin K +1982.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
:
3
Green bean
Green bean
Contains more Carbs +248.7%
Contains more Protein +26.8%
Contains more Fats +100%
Contains more Water +27.2%
Equal in Other - 0.73
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Green bean
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more Carbs +248.7%
Contains more Protein +26.8%
Contains more Fats +100%
Contains more Water +27.2%
Equal in Other - 0.73

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
:
2
Green bean
Green bean
Contains less Saturated Fat -54.7%
Contains more Monounsaturated Fat +120%
Contains more Polyunsaturated fat +141.7%
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Green bean
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
Contains less Saturated Fat -54.7%
Contains more Monounsaturated Fat +120%
Contains more Polyunsaturated fat +141.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yam Green bean Opinion
Net carbs 23.58g 4.68g Yam
Protein 1.49g 1.89g Green bean
Fats 0.14g 0.28g Green bean
Carbs 27.48g 7.88g Yam
Calories 116kcal 35kcal Yam
Sugar 0.49g 3.63g Yam
Fiber 3.9g 3.2g Yam
Calcium 14mg 44mg Green bean
Iron 0.52mg 0.65mg Green bean
Magnesium 18mg 18mg
Phosphorus 49mg 29mg Yam
Potassium 670mg 146mg Yam
Sodium 8mg 1mg Green bean
Zinc 0.2mg 0.25mg Green bean
Copper 0.152mg 0.057mg Yam
Manganese 0.371mg 0.285mg Yam
Selenium 0.7µg 0.2µg Yam
Vitamin A 122IU 633IU Green bean
Vitamin A RAE 6µg 32µg Green bean
Vitamin E 0.34mg 0.46mg Green bean
Vitamin C 12.1mg 9.7mg Yam
Vitamin B1 0.095mg 0.074mg Yam
Vitamin B2 0.028mg 0.097mg Green bean
Vitamin B3 0.552mg 0.614mg Green bean
Vitamin B5 0.311mg 0.074mg Yam
Vitamin B6 0.228mg 0.056mg Yam
Folate 16µg 33µg Green bean
Vitamin K 2.3µg 47.9µg Green bean
Tryptophan 0.012mg 0.02mg Green bean
Threonine 0.052mg 0.082mg Green bean
Isoleucine 0.05mg 0.069mg Green bean
Leucine 0.094mg 0.116mg Green bean
Lysine 0.058mg 0.091mg Green bean
Methionine 0.02mg 0.023mg Green bean
Phenylalanine 0.069mg 0.069mg
Valine 0.06mg 0.093mg Green bean
Histidine 0.033mg 0.035mg Green bean
Saturated Fat 0.029g 0.064g Yam
Monounsaturated Fat 0.005g 0.011g Green bean
Polyunsaturated fat 0.06g 0.145g Green bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Green 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
24%
Green bean
Minerals Daily Need Coverage Score
23%
Yam
14%
Green bean

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 3.14g)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.035g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $1.6)
Which food is richer in minerals?
Yam
Yam is relatively richer in minerals
Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 31)
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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.