Comparing Nutrients in 100 calories Hawaii Mountain YamVS California Red Kidney Beans
Weight per 100 calories
Hawaii Mountain Yam
149g
California Red Kidney Beans
30.3g
Raw California Red Kidney Beans have 4.9 times more energy per unit of mass than Raw Hawaii Mountain Yam, which is high in comparison to other foods. Hawaii Mountain Yam having low energy density.
Discover which food has more nutrients per 100 calories - Hawaii Mountain Yam or California Red Kidney Beans?
Hawaii Mountain Yam VS California Red Kidney Beans Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Hawaii Mountain Yam or California Red Kidney Beans?
Lets compare vitamin content per 100 calories of Hawaii Mountain Yam vs California Red Kidney Beans:
100 calories of Hawaii Mountain Yam have 2.7 times more Vitamin B5, 2.2 times more Vitamin B6 and 2.8 times more Vitamin C than California Red Kidney Beans.
While 100 kcal of Raw California Red Kidney Beans contain 2.3 times more Vitamin B2 and 5.7 times more Vitamin B9 than Raw Hawaii Mountain Yam.
Both Hawaii Mountain Yam and California Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B3 per 100 calories.
100 calories of California Red Kidney Beans have insufficient amounts of Vitamin C
Both Raw Hawaii Mountain Yam as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Hawaii Mountain Yam vs California Red Kidney Beans:
100 calories of Hawaii Mountain Yam have 1.4 times more Potassium and 34.1 times more Water than California Red Kidney Beans.
While 100 kcal of Raw California Red Kidney Beans contain 1.5 times more Calcium, 2 times more Copper, 4.3 times more Iron, 2.7 times more Magnesium, 2.4 times more Phosphorus and 1.9 times more Zinc than Raw Hawaii Mountain Yam.
Both Hawaii Mountain Yam and California Red Kidney Beans contain similar levels of Manganese per 100 calories.
Both Raw Hawaii Mountain Yam as well as Raw California Red Kidney Beans lack sufficient amounts of Selenium in 100 calories.
Comparison of macro-nutrients per 100 calories:
100 calories of Hawaii Mountain Yam have 1.3 times more Carbohydrate than California Red Kidney Beans.
While 100 kcal of Raw California Red Kidney Beans contain 2 times more Fiber and 3.7 times more Protein than Raw Hawaii Mountain Yam.
Both Hawaii Mountain Yam and California Red Kidney Beans offer comparable quantities of Energy per 100 calories.
Both Raw Hawaii Mountain Yam as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.