Comparing Nutrients in 300 calories Canned Kidney BeansVS Yam
Weight per 300 calories
Canned Kidney Beans
357g
Yam
254g
Raw Yam has 1.4 times more energy per unit of mass than Canned All Types Kidney Beans, which is average in comparison to other foods. Canned Kidney Beans having average energy density.
Discover which food has more nutrients per 300 calories - Canned Kidney Beans or Yam?
Discover which food has more nutrients per 300 calories - Canned Kidney Beans or Yam?
Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Yam:
300 calories of Canned Kidney Beans have 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 Yam.
While 300 kcal of Raw Yam contain 1.6 times more Vitamin B5, 2.8 times more Vitamin B6 and 10.1 times more Vitamin C than Canned All Types Kidney Beans.
Both Canned Kidney Beans and Yam provide similar amounts of Vitamin B3 per 300 calories.
300 calories of Canned Kidney Beans have insufficient amounts of Vitamin C
300 calories of Yam have insufficient amounts of Vitamin K
Both Canned All Types Kidney Beans as well as Raw Yam have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 calories.
Comparing minerals per 300 calories for Canned Kidney Beans vs Yam:
300 calories of Canned Kidney Beans have 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 Yam.
While 300 kcal of Raw Yam contain 1.7 times more Manganese and 2.5 times more Potassium than Canned All Types Kidney Beans.
Both Canned Kidney Beans and Yam contain similar levels of Copper per 300 calories.
300 calories of Yam lack sufficient amounts of Calcium and Zinc
Both Canned All Types Kidney Beans as well as Raw Yam lack sufficient amounts of Selenium in 300 calories.
Comparison of macro-nutrients per 300 calories:
300 calories of Canned Kidney Beans have 9.6 times more Omega 3, 5.2 times more Sugars, 1.5 times more Fiber and 4.8 times more Protein than Yam.
While 300 kcal of Raw Yam contain 1.4 times more Carbohydrate than Canned All Types Kidney Beans.
Both Canned Kidney Beans and Yam offer comparable quantities of Energy per 300 calories.
300 calories of Yam provide inadequate amounts of Omega 3
Both Canned All Types Kidney Beans as well as Raw Yam provide inadequate amounts of Omega 6 in 300 calories.