Nutrient Comparison: Steamed Hawaii Mountain Yam VS Boiled California Red Kidney Beans per 100 g
Compare the macro and micronutrient content in 100 g of Steamed Hawaii Mountain Yam versus 100 g of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 100 grams of Steamed Hawaii Mountain Yam vs Boiled California Red Kidney Beans:
- 100 grams of Steamed Hawaii Mountain Yam have 2.2 times more Vitamin B5 and 2 times more Vitamin B6 than Boiled California Red Kidney Beans.
- While 100 g of Boiled California Red Kidney Beans contain 1.5 times more Vitamin B1, 4.4 times more Vitamin B2, 4.2 times more Vitamin B3 and 6.2 times more Vitamin B9 than Steamed Hawaii Mountain Yam.
- 100 grams of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B2 and Vitamin B3
- Both Steamed Hawaii Mountain Yam as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.
Comparing minerals per 100 grams for Steamed Hawaii Mountain Yam vs Boiled California Red Kidney Beans:
- 100 g of Boiled California Red Kidney Beans contain 8.3 times more Calcium, 2.2 times more Copper, 6.9 times more Iron, 4.8 times more Magnesium, 3.4 times more Phosphorus, 1.3 times more Selenium and 2.7 times more Zinc than Steamed Hawaii Mountain Yam.
- Both Steamed Hawaii Mountain Yam and Boiled California Red Kidney Beans contain similar levels of Manganese and Potassium per 100 grams.
- 100 grams of Steamed Hawaii Mountain Yam lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 100 grams:
- 100 g of Boiled California Red Kidney Beans contain 1.5 times more Energy, 5.3 times more Omega 3 and 5.3 times more Protein than Steamed Hawaii Mountain Yam.
- Both Steamed Hawaii Mountain Yam and Boiled California Red Kidney Beans offer comparable quantities of Carbohydrate per 100 grams.
- 100 grams of Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 3
- Both Steamed Hawaii Mountain Yam as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in 100 grams.