Comparing Nutrients in 100 calories Red Kidney BeansVS Yam
Weight per 100 calories
Red Kidney Beans
29.7g
Yam
84.7g
Red Kidney Beans have 2.9 times more energy per 100g than Yam. It has high energy density when compared to other foods. Raw Yam having average energy density.
Discover which food has more nutrients per 100 calories - Red Kidney Beans or Yam?
Discover which food has more nutrients per 100 calories - Red Kidney Beans or Yam?
Lets compare vitamin content per 100 calories of Red Kidney Beans vs Yam:
100 calories of Red Kidney Beans have 1.9 times more Vitamin B1, 2.4 times more Vitamin B2, 1.3 times more Vitamin B3 and 6 times more Vitamin B9 than Yam.
While 100 kcal of Raw Yam contain 2.1 times more Vitamin B6 and 10.9 times more Vitamin C than Raw Red Kidney Beans.
Both Red Kidney Beans and Yam provide similar amounts of Vitamin B5 per 100 calories.
100 calories of Red Kidney Beans have insufficient amounts of Vitamin C
Both Raw Red Kidney Beans as well as Raw Yam have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 calories.
Comparing minerals per 100 calories for Red Kidney Beans vs Yam:
100 calories of Red Kidney Beans have 1.7 times more Calcium, 1.4 times more Copper, 4.3 times more Iron, 2.3 times more Magnesium, 2.6 times more Phosphorus and 4.1 times more Zinc than Yam.
While 100 kcal of Raw Yam contain 1.7 times more Potassium than Raw Red Kidney Beans.
Both 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 Raw 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 Red Kidney Beans have 10.4 times more Omega 3, 1.3 times more Fiber and 5.2 times more Protein than Yam.
While 100 kcal of Raw Yam contain 1.3 times more Carbohydrate than Raw Red Kidney Beans.
Both Red Kidney Beans and Yam offer comparable quantities of Energy per 100 calories.
100 calories of Yam provide inadequate amounts of Omega 3
Both Raw Red Kidney Beans as well as Raw Yam provide inadequate amounts of Omega 6 in 100 calories.