Lets compare vitamin content per 1 kilogram of Yam vs Boiled Kidney Beans:
Raw Yam has 1.4 times more Vitamin B5, 2.4 times more Vitamin B6, 14.3 times more Vitamin C and 11.7 times more Vitamin E than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.4 times more Vitamin B1, 1.8 times more Vitamin B2, 5.7 times more Vitamin B9 and 3.7 times more Vitamin K than Raw Yam.
Both Raw Yam and Boiled All Types Kidney Beans have similar amounts of Vitamin B3 per 1 kg.
Both Raw Yam as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.
Comparing minerals per 1 kilogram for Yam vs Boiled Kidney Beans:
Raw Yam has 2 times more Potassium than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.1 times more Calcium, 4.1 times more Iron, 2 times more Magnesium, 2.5 times more Phosphorus, 1.6 times more Selenium and 4.2 times more Zinc than Raw Yam.
Both Raw Yam and Boiled All Types Kidney Beans have similar amounts of Copper, Manganese and Water per 1 kg.
Comparison of macro-nutrients per 1 kilogram:
Raw Yam has 1.2 times more Carbohydrate than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 14.2 times more Omega 3, 1.6 times more Fiber and 5.7 times more Protein than Raw Yam.
Both Raw Yam and Boiled All Types Kidney Beans have similar amounts of Energy per 1 kg.
Both Raw Yam as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.