Yam vs Yardlong bean
Nutrition comparison per 100 g serving
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Yardlong bean wins in 16 out of 29 nutrient categories
Yam: 10
vs
Yardlong bean: 16
(3 ties)
Overview
| Nutrient | Yam | Yardlong bean | Winner |
|---|---|---|---|
| Calories | 116 cal | 47 cal | |
| Protein | 1.5 g | 2.5 g | |
| Carbs | 27.5 g | 9.2 g | |
| Fat | 0.1 g | 0.1 g | |
| Fiber | 3.9 g | 0 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Yam | Yardlong bean | Winner |
|---|---|---|---|
| Choline, total | 16.2 MG | 0 MG | |
| Folate, total | 16 UG | 45 UG | |
| Niacin | 0.6 MG | 0.6 MG | |
| Pantothenic acid | 0.3 MG | 0.1 MG | |
| Riboflavin | 0.0 MG | 0.1 MG | |
| Thiamin | 0.1 MG | 0.1 MG | |
| Vitamin A, RAE | 6 UG | 23 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.2 MG | 0.0 MG | |
| Vitamin C, total ascorbic acid | 12.1 MG | 16.2 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0.3 MG | 0 MG | |
| Vitamin K (phylloquinone) | 2.3 UG | 0 UG |
Minerals
| Mineral | Yam | Yardlong bean | Winner |
|---|---|---|---|
| Calcium, Ca | 14 MG | 44 MG | |
| Copper, Cu | 0.2 MG | 0.0 MG | |
| Iron, Fe | 0.5 MG | 1.0 MG | |
| Magnesium, Mg | 18 MG | 42 MG | |
| Manganese, Mn | 0.4 MG | 0.2 MG | |
| Phosphorus, P | 49 MG | 57 MG | |
| Potassium, K | 670 MG | 290 MG | |
| Selenium, Se | 0.7 UG | 1.5 UG | |
| Sodium, Na | 8 MG | 240 MG | |
| Zinc, Zn | 0.2 MG | 0.4 MG |