Yam vs. Yardlong beans — In-Depth Nutrition Comparison
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Important differences between yam and yardlong beans
- Yam has more vitamin B6, copper, potassium, manganese, and vitamin B5; however, yardlong beans is richer in folate, vitamin A, iron, magnesium, and vitamin B2.
- Yam's daily need coverage for vitamin B6 is 16% more.
- Yam contains 6 times more vitamin B5 than yardlong beans. Yam contains 0.311mg of vitamin B5, while yardlong beans contains 0.051mg.
- Yardlong beans has a higher glycemic index. The glycemic index of yardlong beans is 86, while the glycemic index of yam is 51.
The food varieties used in the comparison are Yam, cooked, boiled, drained, or baked, without salt and Yardlong bean, 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 | +131% |
| Contains more CopperCopper | +223.4% |
| Contains more ManganeseManganese | +84.6% |
| Contains more MagnesiumMagnesium | +133.3% |
| Contains more CalciumCalcium | +214.3% |
| Contains more IronIron | +88.5% |
| Contains more ZincZinc | +80% |
| Contains more PhosphorusPhosphorus | +16.3% |
| Contains less SodiumSodium | -50% |
| Contains more SeleniumSelenium | +114.3% |
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 B1Vitamin B1 | +11.8% |
| Contains more Vitamin B5Vitamin B5 | +509.8% |
| Contains more Vitamin B6Vitamin B6 | +850% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +33.9% |
| Contains more Vitamin AVitamin A | +283.3% |
| Contains more Vitamin B2Vitamin B2 | +253.6% |
| Contains more Vitamin B3Vitamin B3 | +14.1% |
| Contains more FolateFolate | +181.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.228mg | 0.024mg | 16% |
| Fiber | 3.9g | 16% | |
| Copper | 0.152mg | 0.047mg | 12% |
| Potassium | 670mg | 290mg | 11% |
| Manganese | 0.371mg | 0.201mg | 7% |
| Folate | 16µg | 45µg | 7% |
| Iron | 0.52mg | 0.98mg | 6% |
| Magnesium | 18mg | 42mg | 6% |
| Carbs | 27.48g | 9.18g | 6% |
| Vitamin C | 12.1mg | 16.2mg | 5% |
| Vitamin B5 | 0.311mg | 0.051mg | 5% |
| Vitamin B2 | 0.028mg | 0.099mg | 5% |
| Calcium | 14mg | 44mg | 3% |
| Choline | 16.2mg | 3% | |
| Calories | 116kcal | 47kcal | 3% |
| Protein | 1.49g | 2.53g | 2% |
| Vitamin K | 2.3µg | 2% | |
| Vitamin A | 6µg | 23µg | 2% |
| Vitamin E | 0.34mg | 2% | |
| Vitamin B1 | 0.095mg | 0.085mg | 1% |
| Selenium | 0.7µg | 1.5µg | 1% |
| Phosphorus | 49mg | 57mg | 1% |
| Zinc | 0.2mg | 0.36mg | 1% |
| Fats | 0.14g | 0.1g | 0% |
| Net carbs | 23.58g | 9.18g | N/A |
| Sugar | 0.49g | N/A | |
| Sodium | 8mg | 4mg | 0% |
| Vitamin B3 | 0.552mg | 0.63mg | 0% |
| Saturated fat | 0.029g | 0.026g | 0% |
| Monounsaturated fat | 0.005g | 0.009g | 0% |
| Polyunsaturated fat | 0.06g | 0.042g | 0% |
| Tryptophan | 0.012mg | 0.029mg | 0% |
| Threonine | 0.052mg | 0.094mg | 0% |
| Isoleucine | 0.05mg | 0.135mg | 0% |
| Leucine | 0.094mg | 0.18mg | 0% |
| Lysine | 0.058mg | 0.166mg | 0% |
| Methionine | 0.02mg | 0.036mg | 0% |
| Phenylalanine | 0.069mg | 0.139mg | 0% |
| Valine | 0.06mg | 0.146mg | 0% |
| Histidine | 0.033mg | 0.082mg | 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:
2.53 g
Fats:
0.1 g
Carbs:
9.18 g
Water:
87.47 g
Other:
0.72 g
| Contains more FatsFats | +40% |
| Contains more CarbsCarbs | +199.3% |
| Contains more ProteinProtein | +69.8% |
| Contains more WaterWater | +24.7% |
~equal in
Other
~0.72g
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
0.026 g
Monounsaturated fat:
Mono. Fat
0.009 g
Polyunsaturated fat:
Poly. Fat
0.042 g
| Contains more Poly. FatPolyunsaturated fat | +42.9% |
| Contains less Sat. FatSaturated fat | -10.3% |
| Contains more Mono. FatMonounsaturated fat | +80% |
