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  6. Yam vs. Green bean raw

Yam vs. Green bean raw — In-Depth Nutrition Comparison

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The main differences between yam and green bean raw

  • Yam has more potassium, copper, manganese, and vitamin B6; however, green bean raw has more vitamin K, vitamin A, iron, and vitamin B2.
  • Daily need coverage for vitamin K for green bean raw is 34% higher.
  • Green bean raw has 3 times less potassium than yam. Yam has 670mg of potassium, while green bean raw has 211mg.
  • Yam has a higher glycemic index than green bean raw.

Food types used in this article are Yam, cooked, boiled, drained, or baked, without salt and Beans, snap, green, raw.

Infographic

Yam vs Green bean raw 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
5
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more PotassiumPotassium +217.5%
Contains more CopperCopper +120.3%
Contains more PhosphorusPhosphorus +28.9%
Contains more ManganeseManganese +71.8%
Contains more SeleniumSelenium +16.7%
Contains more MagnesiumMagnesium +38.9%
Contains more CalciumCalcium +164.3%
Contains more IronIron +98.1%
Contains more ZincZinc +20%
Contains less SodiumSodium -25%

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
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 40% 0% 2% 6.8% 24% 6.5% 10% 19% 53% 0% 5.8% 12%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 41% 0% 12% 8.2% 21% 24% 14% 14% 33% 0% 108% 25%
Contains more Vitamin B1Vitamin B1 +15.9%
Contains more Vitamin B5Vitamin B5 +38.2%
Contains more Vitamin B6Vitamin B6 +61.7%
Contains more Vitamin AVitamin A +483.3%
Contains more Vitamin EVitamin E +20.6%
Contains more Vitamin B2Vitamin B2 +271.4%
Contains more Vitamin B3Vitamin B3 +33%
Contains more Vitamin KVitamin K +1769.6%
Contains more FolateFolate +106.3%
~equal in Vitamin C ~12.2mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Green bean raw DV% diff.
Vitamin K 2.3µg 43µg 34%
Potassium 670mg 211mg 14%
Copper 0.152mg 0.069mg 9%
Carbs 27.48g 6.97g 7%
Manganese 0.371mg 0.216mg 7%
Vitamin B6 0.228mg 0.141mg 7%
Iron 0.52mg 1.03mg 6%
Vitamin B2 0.028mg 0.104mg 6%
Fiber 3.9g 2.7g 5%
Calories 116kcal 31kcal 4%
Folate 16µg 33µg 4%
Vitamin A 6µg 35µg 3%
Magnesium 18mg 25mg 2%
Calcium 14mg 37mg 2%
Phosphorus 49mg 38mg 2%
Vitamin B5 0.311mg 0.225mg 2%
Fructose 1.39g 2%
Protein 1.49g 1.83g 1%
Vitamin B1 0.095mg 0.082mg 1%
Vitamin B3 0.552mg 0.734mg 1%
Protein per 100 calories 1.3g 5.9g N/A
Calories per 10 g protein 779kcal 169kcal N/A
Weight per 100 calories 86g 323g N/A
Fats 0.14g 0.22g 0%
Vitamin C 12.1mg 12.2mg 0%
Net carbs 23.58g 4.27g N/A
Sugar 0.49g 3.26g N/A
Zinc 0.2mg 0.24mg 0%
Starch 0.88g 0%
Sodium 8mg 6mg 0%
Vitamin E 0.34mg 0.41mg 0%
Selenium 0.7µg 0.6µg 0%
Choline 16.2mg 15.3mg 0%
Saturated fat 0.029g 0.05g 0%
Monounsaturated fat 0.005g 0.01g 0%
Polyunsaturated fat 0.06g 0.113g 0%
Tryptophan 0.012mg 0.019mg 0%
Threonine 0.052mg 0.079mg 0%
Isoleucine 0.05mg 0.066mg 0%
Leucine 0.094mg 0.112mg 0%
Lysine 0.058mg 0.088mg 0%
Methionine 0.02mg 0.022mg 0%
Phenylalanine 0.069mg 0.067mg 0%
Valine 0.06mg 0.09mg 0%
Histidine 0.033mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more CarbsCarbs +294.3%
Contains more OtherOther +15.2%
Contains more ProteinProtein +22.8%
Contains more FatsFats +57.1%
Contains more WaterWater +28.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains less Sat. FatSaturated fat -42%
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +88.3%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.