Comparing Nutrients in 100 calories Canned Kidney BeansVS Hawaii Mountain Yam
Weight per 100 calories
Canned Kidney Beans
119g
Hawaii Mountain Yam
149g
Canned Kidney Beans have 1.3 times more energy per 100g than Hawaii Mountain Yam. It has average energy density when compared to other foods. Raw Hawaii Mountain Yam having low energy density.
Discover which food has more nutrients per 100 calories - Canned Kidney Beans or Hawaii Mountain Yam?
Canned Kidney Beans VS Hawaii Mountain Yam Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Canned Kidney Beans or Hawaii Mountain Yam?
Lets compare vitamin content per 100 calories of Canned Kidney Beans vs Hawaii Mountain Yam:
100 calories of Canned Kidney Beans have 2.1 times more Vitamin B2, 2.1 times more Vitamin B9 and 2.3 times more Vitamin K than Hawaii Mountain Yam.
While 100 kcal of Raw Hawaii Mountain Yam contain 1.5 times more Vitamin B3, 3.9 times more Vitamin B5, 3 times more Vitamin B6, 2.7 times more Vitamin C and 13.2 times more Vitamin E than Canned All Types Kidney Beans.
Both Canned Kidney Beans and Hawaii Mountain Yam provide similar amounts of Vitamin B1 per 100 calories.
100 calories of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
100 calories of Hawaii Mountain Yam have insufficient amounts of Vitamin K
Both Canned All Types Kidney Beans as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Canned Kidney Beans vs Hawaii Mountain Yam:
100 calories of Canned Kidney Beans have 2.1 times more Iron, 1.8 times more Magnesium, 2.1 times more Phosphorus, 18.2 times more Sodium and 1.4 times more Zinc than Hawaii Mountain Yam.
While 100 kcal of Raw Hawaii Mountain Yam contain 1.8 times more Manganese, 2.2 times more Potassium and 1.3 times more Water than Canned All Types Kidney Beans.
Both Canned Kidney Beans and Hawaii Mountain Yam contain similar levels of Calcium and Copper per 100 calories.
Both Canned All Types Kidney Beans as well as Raw Hawaii Mountain Yam lack sufficient amounts of Selenium in 100 calories.
Comparison of macro-nutrients per 100 calories:
100 calories of Canned Kidney Beans have 9.3 times more Omega 3, 4.8 times more Sugars, 1.4 times more Fiber and 3.1 times more Protein than Hawaii Mountain Yam.
While 100 kcal of Raw Hawaii Mountain Yam contain 1.4 times more Carbohydrate than Canned All Types Kidney Beans.
Both Canned Kidney Beans and Hawaii Mountain Yam offer comparable quantities of Energy per 100 calories.
100 calories of Hawaii Mountain Yam provide inadequate amounts of Omega 3
Both Canned All Types Kidney Beans as well as Raw Hawaii Mountain Yam provide inadequate amounts of Omega 6 in 100 calories.