Pinto Beans vs. Sweet Potatoes

Nutrition comparison of Pinto Beans and Sweet Potatoes


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of pinto beans versus sweet potatoes (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in pinto beans and sweet potatoes:

  • Both sweet potatoes and pinto beans are high in dietary fiber and potassium.
  • Pinto bean is an excellent source of calcium.
  • Sweet potato has more riboflavin, pantothenic acid and Vitamin B6.
  • Sweet potato is an excellent source of Vitamin A.
Detailed nutritional comparison of pinto beans and sweet potatoes is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Pinto Beans (Beans, pinto, canned, drained solids) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.


Image of Pinto Beans src
Image of Sweet Potatoes src

Calories and Carbs

calories

Pinto bean is high in calories and sweet potato has 25% less calories than pinto bean - sweet potato has 86 calories per 100 grams and pinto bean has 114 calories.

For macronutrient ratios, pinto beans is heavier in protein, much lighter in carbs and heavier in fat compared to sweet potatoes per calorie. Pinto beans has a macronutrient ratio of 24:69:7 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pinto Beans Sweet Potatoes
Protein 24% 7%
Carbohydrates 69% 92%
Fat 7% 1%
Alcohol ~ ~

carbohydrates

Sweet potatoes and pinto beans contain similar amounts of carbs - sweet potato has 20.1g of total carbs per 100 grams and pinto bean has 20.2g of carbohydrates.

dietary fiber

Both sweet potatoes and pinto beans are high in dietary fiber. Pinto bean has 83% more dietary fiber than sweet potato - sweet potato has 3g of dietary fiber per 100 grams and pinto bean has 5.5g of dietary fiber.

sugar

Sweet potatoes and pinto beans contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and pinto bean has 0.54g of sugar.

Protein

protein

Pinto bean has 345% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and pinto bean has 7g of protein.

Fat

saturated fat

Both sweet potatoes and pinto beans are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and pinto bean has 0.16g of saturated fat.

Vitamins

Vitamin C

Sweet potatoes and pinto beans contain similar amounts of Vitamin C - sweet potato has 2.4mg of Vitamin C per 100 grams and pinto bean has 0.1mg of Vitamin C.

Vitamin A

Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than pinto bean - sweet potato has 709ug of Vitamin A per 100 grams and pinto bean does not contain significant amounts.

Vitamin E

Sweet potatoes and pinto beans contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and pinto bean does not contain significant amounts.

Vitamin K

Sweet potatoes and pinto beans contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and pinto bean does not contain significant amounts.

The B Vitamins

Sweet potato has more riboflavin, pantothenic acid and Vitamin B6. Both pinto beans and sweet potatoes contain significant amounts of thiamin, niacin and folate.

Pinto Beans Sweet Potatoes
Thiamin 0.052 MG 0.078 MG
Riboflavin 0.019 MG 0.061 MG
Niacin 0.272 MG 0.557 MG
Pantothenic acid ~ 0.8 MG
Vitamin B6 ~ 0.209 MG
Folate 24 UG 11 UG

Minerals

calcium

Pinto bean is an excellent source of calcium and it has 110% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and pinto bean has 63mg of calcium.

iron

Pinto bean has 118% more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and pinto bean has 1.3mg of iron.

potassium

Both sweet potatoes and pinto beans are high in potassium. Sweet potato has 23% more potassium than pinto bean - sweet potato has 337mg of potassium per 100 grams and pinto bean has 274mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, pinto bean has more alpha linoleic acid (ALA) than sweet potato per 100 grams.

Pinto Beans Sweet Potatoes
alpha linoleic acid 0.158 G 0.001 G
Total 0.158 G 0.001 G

omega 6s

Comparing omega-6 fatty acids, pinto bean has more linoleic acid than sweet potato per 100 grams.

Pinto Beans Sweet Potatoes
linoleic acid 0.115 G 0.013 G
Total 0.115 G 0.013 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Pinto Beans or Sweet Potatoes .

Note: The specific food items compared are: Pinto Beans (Beans, pinto, canned, drained solids) and Sweet Potatoes (Sweet potato, raw, unprepared) .

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FAQ

Does sweet potatoes or pinto beans contain more calories in 100 grams?
Pinto bean is high in calories and sweet potato has 30% less calories than pinto bean - sweet potato has 86 calories in 100g and pinto bean has 114 calories.

Does sweet potatoes or pinto beans have more carbohydrates?
By weight, sweet potatoes and pinto beans contain similar amounts of carbs - sweet potato has 20.1g of carbs for 100g and pinto bean has 20.2g of carbohydrates.

Does sweet potatoes or pinto beans contain more calcium?
Pinto bean is a rich source of calcium and it has 110% more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and pinto bean has 63mg of calcium.

Does sweet potatoes or pinto beans contain more potassium?
Both sweet potatoes and pinto beans are high in potassium. Sweet potato has 20% more potassium than pinto bean - sweet potato has 337mg of potassium in 100 grams and pinto bean has 274mg of potassium.