Lets compare vitamin content per 100 grams of Steamed Hawaii Mountain Yam vs Boiled Kidney Beans:
Steamed Hawaii Mountain Yam has 2.2 times more Vitamin B5 and 1.7 times more Vitamin B6 than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.9 times more Vitamin B1, 4.1 times more Vitamin B2, 4.4 times more Vitamin B3, 10.8 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam.
Both Steamed Hawaii Mountain Yam as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Steamed Hawaii Mountain Yam vs Boiled Kidney Beans:
Steamed Hawaii Mountain Yam has 1.2 times more Potassium than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 4.4 times more Calcium, 1.7 times more Copper, 5.2 times more Iron, 4.2 times more Magnesium, 1.5 times more Manganese, 3.5 times more Phosphorus and 3.1 times more Zinc than Steamed Hawaii Mountain Yam.
Both Steamed Hawaii Mountain Yam and Boiled All Types Kidney Beans have similar amounts of Selenium and Water per 100 g.
Comparison of macro-nutrients per 100 grams:
Boiled All Types Kidney Beans contain 1.5 times more Energy, 28.3 times more Omega 3 and 5 times more Protein than Steamed Hawaii Mountain Yam.
Both Steamed Hawaii Mountain Yam and Boiled All Types Kidney Beans have similar amounts of Carbohydrate per 100 g.
Both Steamed Hawaii Mountain Yam as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.