Lets compare vitamin content per 100 grams of Steamed Hawaii Mountain Yam vs California Red Kidney Beans:
Raw California Red Kidney Beans contain 6.2 times more Vitamin B1, 15.6 times more Vitamin B2, 15.8 times more Vitamin B3, 1.6 times more Vitamin B5, 1.9 times more Vitamin B6, 32.8 times more Vitamin B9 and more Vitamin C than Steamed Hawaii Mountain Yam.
Both Steamed Hawaii Mountain Yam as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Steamed Hawaii Mountain Yam vs California Red Kidney Beans:
Steamed Hawaii Mountain Yam has 6.6 times more Water than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 24.4 times more Calcium, 8.5 times more Copper, 21.7 times more Iron, 16 times more Magnesium, 3.5 times more Manganese, 10.1 times more Phosphorus, 3 times more Potassium, 3.6 times more Selenium and 8 times more Zinc than Steamed Hawaii Mountain Yam.
Comparison of macro-nutrients per 100 grams:
Raw California Red Kidney Beans contain 4 times more Energy, 14 times more Omega 3, 3 times more Carbohydrate and 14.1 times more Protein than Steamed Hawaii Mountain Yam.
Both Steamed Hawaii Mountain Yam as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.