Lets compare vitamin content per 14 ounces of Hawaii Mountain Yam vs Canned Kidney Beans:
Raw Hawaii Mountain Yam has 3.1 times more Vitamin B5, 2.4 times more Vitamin B6, 2.2 times more Vitamin C and 10.5 times more Vitamin E than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2.7 times more Vitamin B2, 2.6 times more Vitamin B9 and 2.9 times more Vitamin K than Raw Hawaii Mountain Yam.
Both Raw Hawaii Mountain Yam and Canned All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B3 per 14 oz.
Both Raw Hawaii Mountain Yam as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Hawaii Mountain Yam vs Canned Kidney Beans:
Raw Hawaii Mountain Yam has 1.4 times more Manganese and 1.8 times more Potassium than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.3 times more Calcium, 2.7 times more Iron, 2.3 times more Magnesium, 2.6 times more Phosphorus, 1.3 times more Selenium, 22.8 times more Sodium and 1.7 times more Zinc than Raw Hawaii Mountain Yam.
Both Raw Hawaii Mountain Yam and Canned All Types Kidney Beans have similar amounts of Copper and Water per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Canned All Types Kidney Beans contain 1.3 times more Energy, 11.7 times more Omega 3, 6 times more Sugars, 1.7 times more Fiber and 3.9 times more Protein than Raw Hawaii Mountain Yam.
Both Raw Hawaii Mountain Yam and Canned All Types Kidney Beans have similar amounts of Carbohydrate per 14 oz.
Both Raw Hawaii Mountain Yam as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.