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  6. Yardlong beans vs. Yam

Yardlong beans vs. Yam — In-Depth Nutrition Comparison

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Important differences between yardlong beans and yam

  • Yardlong beans has more folate, vitamin A, iron, magnesium, and vitamin B2; however, yam is richer in vitamin B6, copper, potassium, manganese, and vitamin B5.
  • Yam's daily need coverage for vitamin B6 is 16% more.
  • Yardlong beans contains 4 times more vitamin A than yam. Yardlong beans contains 450IU of vitamin A, while yam contains 122IU.
  • 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 Yardlong bean, cooked, boiled, drained, without salt and Yam, cooked, boiled, drained, or baked, without salt.

Infographic

Yardlong beans vs Yam 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Yam
Yam
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
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%
Contains more PotassiumPotassium +131%
Contains more CopperCopper +223.4%
Contains more ManganeseManganese +84.6%

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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 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 40% 2% 6.8% 0% 24% 6.5% 10% 19% 53% 0% 5.8% 12% 8.8%
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%
Contains more Vitamin B1Vitamin B1 +11.8%
Contains more Vitamin B5Vitamin B5 +509.8%
Contains more Vitamin B6Vitamin B6 +850%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong beans Yam DV% diff.
Vitamin B6 0.024mg 0.228mg 16%
Fiber 3.9g 16%
Copper 0.047mg 0.152mg 12%
Potassium 290mg 670mg 11%
Manganese 0.201mg 0.371mg 7%
Folate 45µg 16µg 7%
Iron 0.98mg 0.52mg 6%
Magnesium 42mg 18mg 6%
Carbs 9.18g 27.48g 6%
Vitamin C 16.2mg 12.1mg 5%
Vitamin B5 0.051mg 0.311mg 5%
Vitamin B2 0.099mg 0.028mg 5%
Calcium 44mg 14mg 3%
Choline 16.2mg 3%
Calories 47kcal 116kcal 3%
Protein 2.53g 1.49g 2%
Vitamin K 2.3µg 2%
Vitamin A 23µg 6µg 2%
Vitamin E 0.34mg 2%
Vitamin B1 0.085mg 0.095mg 1%
Selenium 1.5µg 0.7µg 1%
Phosphorus 57mg 49mg 1%
Zinc 0.36mg 0.2mg 1%
Fats 0.1g 0.14g 0%
Net carbs 9.18g 23.58g N/A
Sugar 0.49g N/A
Sodium 4mg 8mg 0%
Vitamin B3 0.63mg 0.552mg 0%
Saturated fat 0.026g 0.029g 0%
Monounsaturated fat 0.009g 0.005g 0%
Polyunsaturated fat 0.042g 0.06g 0%
Tryptophan 0.029mg 0.012mg 0%
Threonine 0.094mg 0.052mg 0%
Isoleucine 0.135mg 0.05mg 0%
Leucine 0.18mg 0.094mg 0%
Lysine 0.166mg 0.058mg 0%
Methionine 0.036mg 0.02mg 0%
Phenylalanine 0.139mg 0.069mg 0%
Valine 0.146mg 0.06mg 0%
Histidine 0.082mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Yam
Yam
3
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more ProteinProtein +69.8%
Contains more WaterWater +24.7%
Contains more FatsFats +40%
Contains more CarbsCarbs +199.3%
~equal in Other ~0.76g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains less Sat. FatSaturated fat -10.3%
Contains more Mono. FatMonounsaturated fat +80%
Contains more Poly. FatPolyunsaturated fat +42.9%

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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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.