Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Hawaii Mountain Yam:
Boiled All Types Kidney Beans have 1.6 times more Vitamin B1, 3.1 times more Vitamin B2, 1.2 times more Vitamin B3, 9.3 times more Vitamin B9 and 6 times more Vitamin K than Raw Hawaii Mountain Yam.
While Raw Hawaii Mountain Yam contains 2 times more Vitamin B5, 1.5 times more Vitamin B6, 2.2 times more Vitamin C and 7 times more Vitamin E than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Boiled Kidney Beans vs Hawaii Mountain Yam:
Boiled All Types Kidney Beans have 1.3 times more Calcium, 2 times more Copper, 5 times more Iron, 3.5 times more Magnesium, 1.8 times more Manganese, 4.1 times more Phosphorus, 1.6 times more Selenium and 3.7 times more Zinc than Raw Hawaii Mountain Yam.
Both Boiled All Types Kidney Beans and Raw Hawaii Mountain Yam have similar amounts of Potassium and Water per 5 oz.
Comparison of macro-nutrients per 5 ounces:
Boiled All Types Kidney Beans have 1.9 times more Energy, 24.3 times more Omega 3, 1.4 times more Carbohydrate, 2.6 times more Fiber and 6.5 times more Protein than Raw Hawaii Mountain Yam.
Both Boiled All Types Kidney Beans as well as Raw Hawaii Mountain Yam have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.