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
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.53 g
Fats:
0.1 g
Carbs:
9.18 g
Water:
87.47 g
Other:
0.72 g
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
Saturated fat:
Sat. Fat
0.026 g
Monounsaturated fat:
Mono. Fat
0.009 g
Polyunsaturated fat:
Poly. Fat
0.042 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
12%
14%
Minerals Daily Need Coverage Score
19%
23%
Comparison summary
Which food is lower in Sugar?
Yardlong beans is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Yardlong beans contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Yardlong beans is lower in Saturated fat (difference - 0.003g)
Which food is cheaper?
Yardlong beans is cheaper (difference - $0.2)
Which food is lower in glycemic index?
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?
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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.