Nutrient Comparison: California Red Kidney Beans VS Yam per 100 g
Compare the macro and micronutrient content in 100 g of California Red Kidney Beans versus 100 g of Yam to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 100 grams of California Red Kidney Beans vs Yam:
- 100 grams of California Red Kidney Beans have 4.7 times more Vitamin B1, 6.8 times more Vitamin B2, 3.7 times more Vitamin B3, 2.5 times more Vitamin B5, 1.4 times more Vitamin B6 and 17.1 times more Vitamin B9 than Yam.
- While 100 g of Raw Yam contain 3.8 times more Vitamin C than Raw California Red Kidney Beans.
- Both Raw California Red Kidney Beans as well as Raw Yam have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.
Comparing minerals per 100 grams for California Red Kidney Beans vs Yam:
- 100 grams of California Red Kidney Beans have 11.5 times more Calcium, 6.2 times more Copper, 17.3 times more Iron, 7.6 times more Magnesium, 2.5 times more Manganese, 7.4 times more Phosphorus, 1.8 times more Potassium, 4.6 times more Selenium and 10.6 times more Zinc than Yam.
- 100 grams of Yam lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 100 grams:
- 100 grams of California Red Kidney Beans have 2.8 times more Energy, 7 times more Omega 3, 2.1 times more Carbohydrate, 6.1 times more Fiber and 15.9 times more Protein than Yam.
- 100 grams of Yam provide inadequate amounts of Omega 3
- Both Raw California Red Kidney Beans as well as Raw Yam provide inadequate amounts of Omega 6 in 100 grams.