Lets compare vitamin content per 100 grams of Canned Kidney Beans vs Steamed Hawaii Mountain Yam:
Canned All Types Kidney Beans have 1.3 times more Vitamin B1, 3.6 times more Vitamin B2, 3.2 times more Vitamin B3, 3 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam.
While Steamed Hawaii Mountain Yam contains 3.5 times more Vitamin B5 and 2.8 times more Vitamin B6 than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans as well as Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Canned Kidney Beans vs Steamed Hawaii Mountain Yam:
Canned All Types Kidney Beans have 4.3 times more Calcium, 2.7 times more Iron, 2.7 times more Magnesium, 2.3 times more Phosphorus, 24.7 times more Sodium and 1.4 times more Zinc than Steamed Hawaii Mountain Yam.
While Steamed Hawaii Mountain Yam contains 1.7 times more Manganese and 2.1 times more Potassium than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Steamed Hawaii Mountain Yam have similar amounts of Copper, Selenium and Water per 100 g.
Comparison of macro-nutrients per 100 grams:
Canned All Types Kidney Beans have 13.7 times more Omega 3 and 3 times more Protein than Steamed Hawaii Mountain Yam.
While Steamed Hawaii Mountain Yam contains 1.4 times more Carbohydrate than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Steamed Hawaii Mountain Yam have similar amounts of Energy per 100 g.
Both Canned All Types Kidney Beans as well as Steamed Hawaii Mountain Yam have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.