Nutrient Comparison: Hawaii Mountain Yam VS California Red Kidney Beans per 100 g
Compare the macro and micronutrient content in 100 g of Hawaii Mountain Yam versus 100 g of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 100 grams of Hawaii Mountain Yam vs California Red Kidney Beans:
- 100 g of Raw California Red Kidney Beans contain 5.2 times more Vitamin B1, 11.5 times more Vitamin B2, 4.3 times more Vitamin B3, 1.8 times more Vitamin B5, 2.2 times more Vitamin B6, 28.1 times more Vitamin B9 and 1.7 times more Vitamin C than Raw Hawaii Mountain Yam.
- 100 grams of Hawaii Mountain Yam have insufficient amounts of Vitamin B2
- Both Raw Hawaii Mountain Yam as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.
Comparing minerals per 100 grams for Hawaii Mountain Yam vs California Red Kidney Beans:
- 100 grams of Hawaii Mountain Yam have 6.9 times more Water than California Red Kidney Beans.
- While 100 g of Raw California Red Kidney Beans contain 7.5 times more Calcium, 10 times more Copper, 21.3 times more Iron, 13.3 times more Magnesium, 4.1 times more Manganese, 11.9 times more Phosphorus, 3.6 times more Potassium, 4.6 times more Selenium and 9.4 times more Zinc than Raw Hawaii Mountain Yam.
- 100 grams of Hawaii Mountain Yam lack sufficient amounts of Selenium
Comparison of macro-nutrients per 100 grams:
- 100 g of Raw California Red Kidney Beans contain 4.9 times more Energy, 12 times more Omega 3, 3.7 times more Carbohydrate, 10 times more Fiber and 18.2 times more Protein than Raw Hawaii Mountain Yam.
- 100 grams of Hawaii Mountain Yam provide inadequate amounts of Omega 3
- Both Raw Hawaii Mountain Yam as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in 100 grams.