Discover which food has more nutrients per 100 calories - Yam or Boiled Kidney Beans?
Lets compare vitamin content per 100 calories of Yam vs Boiled Kidney Beans:
100 calories of Yam have 1.5 times more Vitamin B5, 2.6 times more Vitamin B6 and 15.3 times more Vitamin C than Boiled Kidney Beans.
While 100 kcal of Boiled All Types Kidney Beans contain 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 5.3 times more Vitamin B9 and 3.4 times more Vitamin K than Raw Yam.
Both Yam and Boiled Kidney Beans provide similar amounts of Vitamin B3 per 100 calories.
100 calories of Yam have insufficient amounts of Vitamin K
100 calories of Boiled Kidney Beans have insufficient amounts of Vitamin C
Both Raw Yam as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 calories.
Comparing minerals per 100 calories for Yam vs Boiled Kidney Beans:
100 calories of Yam have 2.2 times more Potassium than Boiled Kidney Beans.
While 100 kcal of Boiled All Types Kidney Beans contain 1.9 times more Calcium, 3.8 times more Iron, 1.9 times more Magnesium, 2.3 times more Phosphorus and 3.9 times more Zinc than Raw Yam.
Both Yam and Boiled Kidney Beans contain similar levels of Copper and Manganese per 100 calories.
100 calories of Yam lack sufficient amounts of Calcium and Zinc
Both Raw Yam as well as Boiled All Types Kidney Beans lack sufficient amounts of Selenium in 100 calories.
Comparison of macro-nutrients per 100 calories:
100 calories of Yam have 1.3 times more Carbohydrate than Boiled Kidney Beans.
While 100 kcal of Boiled All Types Kidney Beans contain 13.2 times more Omega 3, 1.5 times more Fiber and 5.3 times more Protein than Raw Yam.
Both Yam and Boiled 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 Boiled All Types Kidney Beans provide inadequate amounts of Omega 6 in 100 calories.