Lets compare vitamin content per 100 grams of Steamed Hawaii Mountain Yam vs Canned Kidney Beans:
Steamed Hawaii Mountain Yam has 3.5 times more Vitamin B5 and 2.8 times more Vitamin B6 than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.3 times more Vitamin B1, 3.6 times more Vitamin B2, 3.2 times more Vitamin B3, 3 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam.
Both Steamed Hawaii Mountain Yam as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Steamed Hawaii Mountain Yam vs Canned Kidney Beans:
Steamed Hawaii Mountain Yam has 1.7 times more Manganese and 2.1 times more Potassium than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 4.3 times more Calcium, 2.7 times more Iron, 2.7 times more Magnesium, 2.3 times more Phosphorus, 24.7 times more Sodium and 1.4 times more Zinc than Steamed Hawaii Mountain Yam.
Both Steamed Hawaii Mountain Yam and Canned All Types Kidney Beans have similar amounts of Copper, Selenium and Water per 100 g.
Comparison of macro-nutrients per 100 grams:
Steamed Hawaii Mountain Yam has 1.4 times more Carbohydrate than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 13.7 times more Omega 3 and 3 times more Protein than Steamed Hawaii Mountain Yam.
Both Steamed Hawaii Mountain Yam and Canned All Types Kidney Beans have similar amounts of Energy per 100 g.
Both Steamed Hawaii Mountain Yam as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.