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  6. Yardlong bean (Asparagus bean) raw vs. Yam

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

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Significant differences between yardlong bean (Asparagus bean) raw and yam

  • Yardlong bean (Asparagus bean) raw has more vitamin A, folate, vitamin B2, and magnesium; however, yam is richer in vitamin B6, potassium, copper, manganese, and vitamin B5.
  • Yam covers your daily vitamin B6 needs 21% more than yardlong bean (Asparagus bean) raw.
  • Yam has 6 times less vitamin A than yardlong bean (Asparagus bean) raw. Yardlong bean (Asparagus bean) raw has 865IU of vitamin A, while yam has 138IU.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index. The glycemic index of yardlong bean (Asparagus bean) raw is 86, while the glycemic index of yam is 51.

Specific food types used in this comparison are Yardlong bean, raw and Yam, raw.

Infographic

Yardlong bean (Asparagus bean) raw vs Yam 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Yam
Yam
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more MagnesiumMagnesium +109.5%
Contains more CalciumCalcium +194.1%
Contains more ZincZinc +54.2%
Contains less SodiumSodium -55.6%
Contains more SeleniumSelenium +114.3%
Contains more PotassiumPotassium +240%
Contains more IronIron +14.9%
Contains more CopperCopper +270.8%
Contains more ManganeseManganese +93.7%
~equal in Phosphorus ~55mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Yam
Yam
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin AVitamin A +514.3%
Contains more Vitamin B2Vitamin B2 +243.8%
Contains more FolateFolate +169.6%
Contains more Vitamin B3Vitamin B3 +34.6%
Contains more Vitamin B5Vitamin B5 +470.9%
Contains more Vitamin B6Vitamin B6 +1120.8%
~equal in Vitamin C ~17.1mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.112mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Yam DV% diff.
Vitamin B6 0.024mg 0.293mg 21%
Potassium 240mg 816mg 17%
Fiber 4.1g 16%
Copper 0.048mg 0.178mg 14%
Folate 62µg 23µg 10%
Manganese 0.205mg 0.397mg 8%
Carbs 8.35g 27.88g 7%
Vitamin B2 0.11mg 0.032mg 6%
Vitamin B5 0.055mg 0.314mg 5%
Magnesium 44mg 21mg 5%
Calories 47kcal 118kcal 4%
Vitamin A 43µg 7µg 4%
Protein 2.8g 1.53g 3%
Choline 16.5mg 3%
Calcium 50mg 17mg 3%
Vitamin E 0.35mg 2%
Vitamin C 18.8mg 17.1mg 2%
Vitamin K 2.3µg 2%
Polyunsaturated fat 0.169g 0.076g 1%
Zinc 0.37mg 0.24mg 1%
Selenium 1.5µg 0.7µg 1%
Iron 0.47mg 0.54mg 1%
Vitamin B3 0.41mg 0.552mg 1%
Phosphorus 59mg 55mg 1%
Fats 0.4g 0.17g 0%
Net carbs 8.35g 23.78g N/A
Sugar 0.5g N/A
Sodium 4mg 9mg 0%
Vitamin B1 0.107mg 0.112mg 0%
Saturated fat 0.105g 0.037g 0%
Monounsaturated fat 0.036g 0.006g 0%
Tryptophan 0.032mg 0.012mg 0%
Threonine 0.104mg 0.054mg 0%
Isoleucine 0.15mg 0.052mg 0%
Leucine 0.2mg 0.096mg 0%
Lysine 0.184mg 0.059mg 0%
Methionine 0.04mg 0.021mg 0%
Phenylalanine 0.154mg 0.071mg 0%
Valine 0.162mg 0.062mg 0%
Histidine 0.09mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +83%
Contains more FatsFats +135.3%
Contains more WaterWater +26.2%
Contains more CarbsCarbs +233.9%
Contains more OtherOther +36.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +500%
Contains more Poly. FatPolyunsaturated fat +122.4%
Contains less Sat. FatSaturated fat -64.8%

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.