Comparing Nutrients in 300 calories Red Kidney BeansVS Steamed Hawaii Mountain Yam
Weight per 300 calories
Red Kidney Beans
89g
Steamed Hawaii Mountain Yam
366g
Red Kidney Beans have 4.1 times more energy per 100g than Steamed Hawaii Mountain Yam. It has high energy density when compared to other foods. Steamed Hawaii Mountain Yam having average energy density.
Discover which food has more nutrients per 300 calories - Red Kidney Beans or Steamed Hawaii Mountain Yam?
Red Kidney Beans VS Steamed Hawaii Mountain Yam Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Red Kidney Beans or Steamed Hawaii Mountain Yam?
Lets compare vitamin content per 300 calories of Red Kidney Beans vs Steamed Hawaii Mountain Yam:
300 calories of Red Kidney Beans have 1.7 times more Vitamin B1, 3.7 times more Vitamin B2, 3.9 times more Vitamin B3 and 8 times more Vitamin B9 than Steamed Hawaii Mountain Yam.
While 300 kcal of Steamed Hawaii Mountain Yam contain 2.5 times more Vitamin B5 and 2.2 times more Vitamin B6 than Raw Red Kidney Beans.
300 calories of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B2 and Vitamin B3
Both Raw Red Kidney Beans as well as Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.
Comparing minerals per 300 calories for Red Kidney Beans vs Steamed Hawaii Mountain Yam:
300 calories of Red Kidney Beans have 2.5 times more Calcium, 1.3 times more Copper, 3.8 times more Iron, 3.4 times more Magnesium, 2.5 times more Phosphorus and 2.1 times more Zinc than Steamed Hawaii Mountain Yam.
While 300 kcal of Steamed Hawaii Mountain Yam contain 1.5 times more Potassium and 27 times more Water than Raw Red Kidney Beans.
Both Red Kidney Beans and Steamed Hawaii Mountain Yam contain similar levels of Manganese per 300 calories.
300 calories of Steamed Hawaii Mountain Yam lack sufficient amounts of Calcium
Both Raw Red Kidney Beans as well as Steamed Hawaii Mountain Yam lack sufficient amounts of Selenium in 300 calories.
Comparison of macro-nutrients per 300 calories:
300 calories of Red Kidney Beans have 14.5 times more Omega 3 and 3.2 times more Protein than Steamed Hawaii Mountain Yam.
While 300 kcal of Steamed Hawaii Mountain Yam contain 1.3 times more Carbohydrate than Raw Red Kidney Beans.
Both Red Kidney Beans and Steamed Hawaii Mountain Yam offer comparable quantities of Energy per 300 calories.
300 calories of Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 3
Both Raw Red Kidney Beans as well as Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 6 in 300 calories.