Comparing Nutrients in 100 calories YamVS Red Kidney Beans
Weight per 100 calories
Yam
84.7g
Red Kidney Beans
29.7g
Raw Red Kidney Beans have 2.9 times more energy per unit of mass than Raw Yam, which is high in comparison to other foods. Yam having average energy density.
Discover which food has more nutrients per 100 calories - Yam or Red Kidney Beans?
Discover which food has more nutrients per 100 calories - Yam or Red Kidney Beans?
Lets compare vitamin content per 100 calories of Yam vs Red Kidney Beans:
100 calories of Yam have 2.1 times more Vitamin B6 and 10.9 times more Vitamin C than Red Kidney Beans.
While 100 kcal of Raw Red Kidney Beans contain 1.9 times more Vitamin B1, 2.4 times more Vitamin B2, 1.3 times more Vitamin B3 and 6 times more Vitamin B9 than Raw Yam.
Both Yam and Red Kidney Beans provide similar amounts of Vitamin B5 per 100 calories.
100 calories of Red Kidney Beans have insufficient amounts of Vitamin C
Both Raw Yam as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 calories.
Comparing minerals per 100 calories for Yam vs Red Kidney Beans:
100 calories of Yam have 1.7 times more Potassium than Red Kidney Beans.
While 100 kcal of Raw Red Kidney Beans contain 1.7 times more Calcium, 1.4 times more Copper, 4.3 times more Iron, 2.3 times more Magnesium, 2.6 times more Phosphorus and 4.1 times more Zinc than Raw Yam.
Both Yam and Red Kidney Beans contain similar levels of Manganese per 100 calories.
100 calories of Yam lack sufficient amounts of Calcium and Zinc
Both Raw Yam as well as Raw Red 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 Red Kidney Beans.
While 100 kcal of Raw Red Kidney Beans contain 10.4 times more Omega 3, 1.3 times more Fiber and 5.2 times more Protein than Raw Yam.
Both Yam and Red 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 Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 100 calories.