Nutrient Comparison: Yam VS Boiled Red Kidney Beans per 100 g
Compare the macro and micronutrient content in 100 g of Yam versus 100 g of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 100 grams of Yam vs Boiled Red Kidney Beans:
- 100 grams of Yam have 1.4 times more Vitamin B5, 2.4 times more Vitamin B6, 14.3 times more Vitamin C and 11.7 times more Vitamin E than Boiled Red Kidney Beans.
- While 100 g of Boiled Red Kidney Beans contain 1.4 times more Vitamin B1, 1.8 times more Vitamin B2, 5.7 times more Vitamin B9 and 3.7 times more Vitamin K than Raw Yam.
- Both Yam and Boiled Red Kidney Beans provide similar amounts of Vitamin B3 per 100 grams.
- 100 grams of Yam have insufficient amounts of Vitamin K
- 100 grams of Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
- Both Raw Yam as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.
Comparing minerals per 100 grams for Yam vs Boiled Red Kidney Beans:
- 100 grams of Yam have 2 times more Potassium than Boiled Red Kidney Beans.
- While 100 g of Boiled Red Kidney Beans contain 1.6 times more Calcium, 1.4 times more Copper, 5.4 times more Iron, 2.1 times more Magnesium, 2.6 times more Phosphorus, 1.7 times more Selenium and 4.5 times more Zinc than Raw Yam.
- Both Yam and Boiled Red Kidney Beans contain similar levels of Manganese per 100 grams.
- 100 grams of Yam lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 100 grams:
- 100 grams of Yam have 1.2 times more Carbohydrate than Boiled Red Kidney Beans.
- While 100 g of Boiled Red Kidney Beans contain 14 times more Omega 3, 1.8 times more Fiber and 5.7 times more Protein than Raw Yam.
- Both Yam and Boiled Red Kidney Beans offer comparable quantities of Energy per 100 grams.
- 100 grams of Yam provide inadequate amounts of Omega 3
- Both Raw Yam as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 100 grams.