Comparing Nutrients in 100 calories Boiled California Red Kidney BeansVS Hawaii Mountain Yam
Weight per 100 calories
Boiled California Red Kidney Beans
80.6g
Hawaii Mountain Yam
149g
Boiled California Red Kidney Beans have 1.9 times more energy per 100g than Hawaii Mountain Yam. It has average energy density when compared to other foods. Raw Hawaii Mountain Yam having low energy density.
Discover which food has more nutrients per 100 calories - Boiled California Red Kidney Beans or Hawaii Mountain Yam?
Boiled California Red Kidney Beans VS Hawaii Mountain Yam Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Boiled California Red Kidney Beans or Hawaii Mountain Yam?
Lets compare vitamin content per 100 calories of Boiled California Red Kidney Beans vs Hawaii Mountain Yam:
100 calories of Boiled California Red Kidney Beans have 1.8 times more Vitamin B2 and 2.9 times more Vitamin B9 than Hawaii Mountain Yam.
While 100 kcal of Raw Hawaii Mountain Yam contain 1.5 times more Vitamin B1, 1.6 times more Vitamin B3, 3.7 times more Vitamin B5, 3.2 times more Vitamin B6 and 4 times more Vitamin C than Boiled California Red Kidney Beans.
100 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
Both Boiled California Red Kidney Beans as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Boiled California Red Kidney Beans vs Hawaii Mountain Yam:
100 calories of Boiled California Red Kidney Beans have 1.4 times more Calcium, 1.4 times more Copper, 3.7 times more Iron, 2.2 times more Magnesium, 2.2 times more Phosphorus and 1.7 times more Zinc than Hawaii Mountain Yam.
While 100 kcal of Raw Hawaii Mountain Yam contain 1.4 times more Manganese, 1.8 times more Potassium and 2.3 times more Water than Boiled California Red Kidney Beans.
Both Boiled California Red Kidney Beans as well as Raw Hawaii Mountain Yam lack sufficient amounts of Selenium in 100 calories.
Comparison of macro-nutrients per 100 calories:
100 calories of Boiled California Red Kidney Beans have 2 times more Fiber and 3.7 times more Protein than Hawaii Mountain Yam.
While 100 kcal of Raw Hawaii Mountain Yam contain 1.3 times more Carbohydrate than Boiled California Red Kidney Beans.
Both Boiled California Red Kidney Beans and Hawaii Mountain Yam offer comparable quantities of Energy per 100 calories.
Both Boiled California Red Kidney Beans as well as Raw Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.