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  6. Yam vs. Yardlong bean (Asparagus bean)

Yam vs. Yardlong bean (Asparagus bean) — In-Depth Nutrition Comparison

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Important differences between Yam and Yardlong bean (Asparagus bean)

  • Yam has more Vitamin B6, Copper, Potassium, Manganese, and Vitamin B5, however, Yardlong bean (Asparagus bean) is richer in Folate, 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 bean (Asparagus bean). Yam contains 0.311mg of Vitamin B5, while Yardlong bean (Asparagus bean) contains 0.051mg.

The food varieties used in the comparison are Yam, cooked, boiled, drained, or baked, without salt and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Yam vs Yardlong bean (Asparagus 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
3
:
7
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Potassium +131%
Contains more Copper +223.4%
Contains more Manganese +84.6%
Contains more Calcium +214.3%
Contains more Iron +88.5%
Contains more Magnesium +133.3%
Contains more Phosphorus +16.3%
Contains less Sodium -50%
Contains more Zinc +80%
Contains more Selenium +114.3%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Potassium +131%
Contains more Copper +223.4%
Contains more Manganese +84.6%
Contains more Calcium +214.3%
Contains more Iron +88.5%
Contains more Magnesium +133.3%
Contains more Phosphorus +16.3%
Contains less Sodium -50%
Contains more Zinc +80%
Contains more Selenium +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.
Yam
Yam
5
:
5
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin B1 +11.8%
Contains more Vitamin B5 +509.8%
Contains more Vitamin B6 +850%
Contains more Vitamin A +268.9%
Contains more Vitamin C +33.9%
Contains more Vitamin B2 +253.6%
Contains more Vitamin B3 +14.1%
Contains more Folate +181.3%
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%
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Contains more Vitamin B1 +11.8%
Contains more Vitamin B5 +509.8%
Contains more Vitamin B6 +850%
Contains more Vitamin A +268.9%
Contains more Vitamin C +33.9%
Contains more Vitamin B2 +253.6%
Contains more Vitamin B3 +14.1%
Contains more Folate +181.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
3
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Fats +40%
Contains more Carbs +199.3%
Contains more Protein +69.8%
Contains more Water +24.7%
Equal in Other - 0.72
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Yardlong bean (Asparagus bean)
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more Fats +40%
Contains more Carbs +199.3%
Contains more Protein +69.8%
Contains more Water +24.7%
Equal in Other - 0.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Polyunsaturated fat +42.9%
Contains less Saturated Fat -10.3%
Contains more Monounsaturated Fat +80%
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains more Polyunsaturated fat +42.9%
Contains less Saturated Fat -10.3%
Contains more Monounsaturated Fat +80%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yam Yardlong bean (Asparagus bean) Opinion
Net carbs 23.58g 9.18g Yam
Protein 1.49g 2.53g Yardlong bean (Asparagus bean)
Fats 0.14g 0.1g Yam
Carbs 27.48g 9.18g Yam
Calories 116kcal 47kcal Yam
Sugar 0.49g Yardlong bean (Asparagus bean)
Fiber 3.9g Yam
Calcium 14mg 44mg Yardlong bean (Asparagus bean)
Iron 0.52mg 0.98mg Yardlong bean (Asparagus bean)
Magnesium 18mg 42mg Yardlong bean (Asparagus bean)
Phosphorus 49mg 57mg Yardlong bean (Asparagus bean)
Potassium 670mg 290mg Yam
Sodium 8mg 4mg Yardlong bean (Asparagus bean)
Zinc 0.2mg 0.36mg Yardlong bean (Asparagus bean)
Copper 0.152mg 0.047mg Yam
Manganese 0.371mg 0.201mg Yam
Selenium 0.7µg 1.5µg Yardlong bean (Asparagus bean)
Vitamin A 122IU 450IU Yardlong bean (Asparagus bean)
Vitamin A RAE 6µg 23µg Yardlong bean (Asparagus bean)
Vitamin E 0.34mg Yam
Vitamin C 12.1mg 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.095mg 0.085mg Yam
Vitamin B2 0.028mg 0.099mg Yardlong bean (Asparagus bean)
Vitamin B3 0.552mg 0.63mg Yardlong bean (Asparagus bean)
Vitamin B5 0.311mg 0.051mg Yam
Vitamin B6 0.228mg 0.024mg Yam
Folate 16µg 45µg Yardlong bean (Asparagus bean)
Vitamin K 2.3µg Yam
Tryptophan 0.012mg 0.029mg Yardlong bean (Asparagus bean)
Threonine 0.052mg 0.094mg Yardlong bean (Asparagus bean)
Isoleucine 0.05mg 0.135mg Yardlong bean (Asparagus bean)
Leucine 0.094mg 0.18mg Yardlong bean (Asparagus bean)
Lysine 0.058mg 0.166mg Yardlong bean (Asparagus bean)
Methionine 0.02mg 0.036mg Yardlong bean (Asparagus bean)
Phenylalanine 0.069mg 0.139mg Yardlong bean (Asparagus bean)
Valine 0.06mg 0.146mg Yardlong bean (Asparagus bean)
Histidine 0.033mg 0.082mg Yardlong bean (Asparagus bean)
Saturated Fat 0.029g 0.026g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.005g 0.009g Yardlong bean (Asparagus bean)
Polyunsaturated fat 0.06g 0.042g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Yardlong bean (Asparagus 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
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
23%
Yam
19%
Yardlong bean (Asparagus bean)

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.003g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $0.2)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 35)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.