Discover which food has more nutrients per 100 calories - Boiled Kidney Beans or Yam?
Lets compare vitamin content per 100 calories of Boiled Kidney Beans vs Yam:
100 calories of Boiled Kidney Beans have 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 5.3 times more Vitamin B9 and 3.4 times more Vitamin K than Yam.
While 100 kcal of Raw Yam contain 1.5 times more Vitamin B5, 2.6 times more Vitamin B6 and 15.3 times more Vitamin C than Boiled All Types Kidney Beans.
Both Boiled Kidney Beans and Yam provide similar amounts of Vitamin B3 per 100 calories.
100 calories of Boiled Kidney Beans have insufficient amounts of Vitamin C
100 calories 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, Vitamin D and Vitamin E in 100 calories.
Comparing minerals per 100 calories for Boiled Kidney Beans vs Yam:
100 calories of Boiled Kidney Beans have 1.9 times more Calcium, 3.8 times more Iron, 1.9 times more Magnesium, 2.3 times more Phosphorus and 3.9 times more Zinc than Yam.
While 100 kcal of Raw Yam contain 2.2 times more Potassium than Boiled All Types Kidney Beans.
Both Boiled Kidney Beans and Yam contain similar levels of Copper and Manganese per 100 calories.
100 calories of Yam lack sufficient amounts of Calcium and Zinc
Both Boiled All Types Kidney Beans as well as Raw Yam lack sufficient amounts of Selenium in 100 calories.
Comparison of macro-nutrients per 100 calories:
100 calories of Boiled Kidney Beans have 13.2 times more Omega 3, 1.5 times more Fiber and 5.3 times more Protein than Yam.
While 100 kcal of Raw Yam contain 1.3 times more Carbohydrate than Boiled All Types Kidney Beans.
Both Boiled Kidney Beans and Yam offer comparable quantities of Energy per 100 calories.
100 calories 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 100 calories.