Comparing Nutrients in 300 calories Red Kidney BeansVS Hawaii Mountain Yam
Weight per 300 calories
Red Kidney Beans
89g
Hawaii Mountain Yam
448g
Red Kidney Beans have 5 times more energy per 100g than Hawaii Mountain Yam. It has high energy density when compared to other foods. Raw Hawaii Mountain Yam having low energy density.
Discover which food has more nutrients per 300 calories - Red Kidney Beans or Hawaii Mountain Yam?
Red Kidney Beans VS Hawaii Mountain Yam Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Red Kidney Beans or Hawaii Mountain Yam?
Lets compare vitamin content per 300 calories of Red Kidney Beans vs Hawaii Mountain Yam:
300 calories of Red Kidney Beans have 2.2 times more Vitamin B2 and 5.6 times more Vitamin B9 than Hawaii Mountain Yam.
While 300 kcal of Raw Hawaii Mountain Yam contain 2.8 times more Vitamin B5, 2.3 times more Vitamin B6, 2.9 times more Vitamin C and 5 times more Vitamin E than Raw Red Kidney Beans.
Both Red Kidney Beans and Hawaii Mountain Yam provide similar amounts of Vitamin B1 and Vitamin B3 per 300 calories.
300 calories of Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
Both Raw Red Kidney Beans as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.
Comparing minerals per 300 calories for Red Kidney Beans vs Hawaii Mountain Yam:
300 calories of Red Kidney Beans have 1.3 times more Copper, 3 times more Iron, 2.3 times more Magnesium, 2.4 times more Phosphorus and 2.1 times more Zinc than Hawaii Mountain Yam.
While 300 kcal of Raw Hawaii Mountain Yam contain 1.6 times more Calcium, 1.5 times more Potassium and 34.9 times more Water than Raw Red Kidney Beans.
Both Red Kidney Beans and Hawaii Mountain Yam contain similar levels of Manganese per 300 calories.
Both Raw Red Kidney Beans as well as Raw 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 10.2 times more Omega 3, 1.2 times more Fiber and 3.3 times more Protein than Hawaii Mountain Yam.
While 300 kcal of Raw Hawaii Mountain Yam contain 1.3 times more Carbohydrate than Raw Red Kidney Beans.
Both Red Kidney Beans and Hawaii Mountain Yam offer comparable quantities of Energy per 300 calories.
300 calories of Hawaii Mountain Yam provide inadequate amounts of Omega 3
Both Raw Red Kidney Beans as well as Raw Hawaii Mountain Yam provide inadequate amounts of Omega 6 in 300 calories.