Comparing Nutrients in 100 calories YamVS Canned Kidney Beans
Weight per 100 calories
Yam
84.7g
Canned Kidney Beans
119g
Yam has 1.4 times more energy per 100g than Canned Kidney Beans. It has average energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.
Discover which food has more nutrients per 100 calories - Yam or Canned Kidney Beans?
Discover which food has more nutrients per 100 calories - Yam or Canned Kidney Beans?
Lets compare vitamin content per 100 calories of Yam vs Canned Kidney Beans:
100 calories of Yam have 1.6 times more Vitamin B5, 2.8 times more Vitamin B6 and 10.1 times more Vitamin C than Canned Kidney Beans.
While 100 kcal of Canned All Types Kidney Beans contain 1.5 times more Vitamin B1, 2.2 times more Vitamin B2, 2.2 times more Vitamin B9 and 2.5 times more Vitamin K than Raw Yam.
Both Yam and Canned Kidney Beans provide similar amounts of Vitamin B3 per 100 calories.
100 calories of Yam have insufficient amounts of Vitamin K
100 calories of Canned Kidney Beans have insufficient amounts of Vitamin C
Both Raw Yam as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 calories.
Comparing minerals per 100 calories for Yam vs Canned Kidney Beans:
100 calories of Yam have 1.7 times more Manganese and 2.5 times more Potassium than Canned Kidney Beans.
While 100 kcal of Canned All Types Kidney Beans contain 2.8 times more Calcium, 3 times more Iron, 1.8 times more Magnesium, 2.3 times more Phosphorus, 46.2 times more Sodium, 2.7 times more Zinc and 1.6 times more Water than Raw Yam.
Both Yam and Canned Kidney Beans contain similar levels of Copper per 100 calories.
100 calories of Yam lack sufficient amounts of Calcium and Zinc
Both Raw Yam as well as Canned All Types Kidney Beans lack sufficient amounts of Selenium in 100 calories.
Comparison of macro-nutrients per 100 calories:
100 calories of Yam have 1.4 times more Carbohydrate than Canned Kidney Beans.
While 100 kcal of Canned All Types Kidney Beans contain 9.6 times more Omega 3, 5.2 times more Sugars, 1.5 times more Fiber and 4.8 times more Protein than Raw Yam.
Both Yam and Canned Kidney Beans offer comparable quantities of Energy per 100 calories.
100 calories of Yam provide inadequate amounts of Omega 3
Both Raw Yam as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in 100 calories.