Lets compare vitamin content per 100 grams of Yam vs Canned Kidney Beans:
Raw Yam has 1.3 times more Vitamin B3, 2.3 times more Vitamin B5, 4 times more Vitamin B6, 14.3 times more Vitamin C and 17.5 times more Vitamin E than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.6 times more Vitamin B2, 1.6 times more Vitamin B9 and 1.8 times more Vitamin K than Raw Yam.
Both Raw Yam and Canned All Types Kidney Beans have similar amounts of Vitamin B1 per 100 g.
Both Raw 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 Yam vs Canned Kidney Beans:
Raw Yam has 1.3 times more Copper, 2.4 times more Manganese and 3.4 times more Potassium than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2 times more Calcium, 2.2 times more Iron, 1.3 times more Magnesium, 1.6 times more Phosphorus, 1.3 times more Selenium, 32.9 times more Sodium and 1.9 times more Zinc than Raw Yam.
Both Raw Yam and Canned All Types Kidney Beans have similar amounts of Water per 100 g.
Comparison of macro-nutrients per 100 grams:
Raw Yam has 1.4 times more Energy and 1.9 times more Carbohydrate than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 6.8 times more Omega 3, 3.7 times more Sugars and 3.4 times more Protein than Raw Yam.
Both Raw Yam and Canned All Types Kidney Beans have similar amounts of Fiber per 100 g.
Both Raw Yam as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.