Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Steamed Hawaii Mountain Yam:
Boiled All Types Kidney Beans have 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.
While Steamed Hawaii Mountain Yam contains 2.2 times more Vitamin B5 and 1.7 times more Vitamin B6 than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans as well as Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Boiled Kidney Beans vs Steamed Hawaii Mountain Yam:
Boiled All Types Kidney Beans have 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, 1.2 times more Selenium and 3.1 times more Zinc than Steamed Hawaii Mountain Yam.
Both Boiled All Types Kidney Beans and Steamed Hawaii Mountain Yam have similar amounts of Potassium and Water per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Boiled All Types Kidney Beans have 1.5 times more Energy, 28.3 times more Omega 3 and 5 times more Protein than Steamed Hawaii Mountain Yam.
Both Boiled All Types Kidney Beans and Steamed Hawaii Mountain Yam have similar amounts of Carbohydrate per 14 oz.
Both Boiled All Types Kidney Beans as well as Steamed Hawaii Mountain Yam have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.