Nutrient Comparison: Boiled Kidney Beans VS Yam per 7 oz
Compare the macro and micronutrient content in 7 oz of Boiled Kidney Beans versus 7 oz of Yam to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 7 ounces of Boiled Kidney Beans vs Yam:
- 7 ounces of Boiled Kidney Beans have 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 Yam.
- While 7 oz of Raw Yam contain 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.
- Both Boiled Kidney Beans and Yam provide similar amounts of Vitamin B3 per seven ounces.
- 7 ounces of Boiled Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
- 7 ounces of Yam have insufficient amounts of Vitamin K
- Both Boiled All Types Kidney Beans as well as Raw Yam have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.
Comparing minerals per 7 ounces for Boiled Kidney Beans vs Yam:
- 7 ounces of Boiled Kidney Beans have 2.1 times more Calcium, 1.2 times more Copper, 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 Yam.
- While 7 oz of Raw Yam contain 2 times more Potassium than Boiled All Types Kidney Beans.
- Both Boiled Kidney Beans and Yam contain similar levels of Manganese per seven ounces.
- 7 ounces of Yam lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 7 ounces:
- 7 ounces of Boiled Kidney Beans have 14.2 times more Omega 3, 1.6 times more Fiber and 5.7 times more Protein than Yam.
- Both Boiled Kidney Beans and Yam offer comparable quantities of Energy and Carbohydrate per seven ounces.
- 7 ounces of Yam provide inadequate amounts of Omega 3
- Both Boiled All Types Kidney Beans as well as Raw Yam provide inadequate amounts of Omega 6 in seven ounces.