Boiled Red Kidney Beans VS Yam Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Boiled Red Kidney Beans or Yam?
Lets compare vitamin content per 100 calories of Boiled Red Kidney Beans vs Yam:
- 100 calories of Boiled Red 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 Red Kidney Beans.
- Both Boiled Red Kidney Beans and Yam provide similar amounts of Vitamin B3 per 100 calories.
- 100 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
- 100 calories of Yam have insufficient amounts of Vitamin K
- Both Boiled Red 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 Red Kidney Beans vs Yam:
- 100 calories of Boiled Red Kidney Beans have 1.5 times more Calcium, 1.3 times more Copper, 5.1 times more Iron, 2 times more Magnesium, 2.4 times more Phosphorus and 4.1 times more Zinc than Yam.
- While 100 kcal of Raw Yam contain 2.2 times more Potassium than Boiled Red Kidney Beans.
- Both Boiled Red Kidney Beans and Yam contain similar levels of Manganese per 100 calories.
- 100 calories of Yam lack sufficient amounts of Calcium and Zinc
- Both Boiled Red 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 Red Kidney Beans have 13 times more Omega 3, 1.7 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 Red Kidney Beans.
- Both Boiled Red Kidney Beans and Yam offer comparable quantities of Energy per 100 calories.
- 100 calories of Yam provide inadequate amounts of Omega 3
- Both Boiled Red Kidney Beans as well as Raw Yam provide inadequate amounts of Omega 6 in 100 calories.