Mountain yam vs Hyacinth-beans
Nutrition comparison per 100 g serving
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Hyacinth-beans wins in 18 out of 29 nutrient categories
Mountain yam: 8
vs
Hyacinth-beans: 18
(3 ties)
Overview
| Nutrient | Mountain yam | Hyacinth-beans | Winner |
|---|---|---|---|
| Calories | 82 cal | 46 cal | |
| Protein | 1.7 g | 2.1 g | |
| Carbs | 20 g | 9.2 g | |
| Fat | 0.1 g | 0.2 g | |
| Fiber | 0 g | 3.3 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Mountain yam | Hyacinth-beans | Winner |
|---|---|---|---|
| Choline, total | 0 MG | 19.1 MG | |
| Folate, total | 12 UG | 62 UG | |
| Niacin | 0.1 MG | 0.5 MG | |
| Pantothenic acid | 0.5 MG | 0.1 MG | |
| Riboflavin | 0.0 MG | 0.1 MG | |
| Thiamin | 0.1 MG | 0.1 MG | |
| Vitamin A, RAE | 0 UG | 43 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.2 MG | 0.0 MG | |
| Vitamin C, total ascorbic acid | 0 MG | 12.9 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0 MG | 0.5 MG | |
| Vitamin K (phylloquinone) | 0 UG | 18.1 UG |
Minerals
| Mineral | Mountain yam | Hyacinth-beans | Winner |
|---|---|---|---|
| Calcium, Ca | 8 MG | 50 MG | |
| Copper, Cu | 0.1 MG | 0.0 MG | |
| Iron, Fe | 0.4 MG | 0.7 MG | |
| Magnesium, Mg | 10 MG | 40 MG | |
| Manganese, Mn | 0.3 MG | 0.2 MG | |
| Phosphorus, P | 40 MG | 49 MG | |
| Potassium, K | 495 MG | 252 MG | |
| Selenium, Se | 0.9 UG | 1.5 UG | |
| Sodium, Na | 12 MG | 2 MG | |
| Zinc, Zn | 0.3 MG | 0.4 MG |