Black Beans vs. Sweet Potatoes
Nutrition comparison of Black 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
black beans
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and sweet potatoes:
- Both sweet potatoes and black beans are high in dietary fiber and potassium.
- Sweet potato has more pantothenic acid and Vitamin B6, however, black bean contains more folate.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sweet potatoes and black beans contain similar amounts of calories - sweet potato has 86 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is heavier in protein, much lighter in carbs and similar to sweet potatoes for fat. Black beans has a macronutrient ratio of 26:71:3 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Sweet Potatoes | |
|---|---|---|
| Protein | 26% | 7% |
| Carbohydrates | 71% | 92% |
| Fat | 3% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Sweet potatoes and black beans contain similar amounts of carbs - sweet potato has 20.1g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both sweet potatoes and black beans are high in dietary fiber. Black bean has 130% more dietary fiber than sweet potato - sweet potato has 3g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Sweet potatoes and black beans contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Black bean has 284% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both sweet potatoes and black beans are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Sweet potatoes and black beans contain similar amounts of Vitamin C - sweet potato has 2.4mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than black bean - sweet potato has 709ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin E
Sweet potatoes and black beans contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Sweet potatoes and black beans contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Sweet potato has more pantothenic acid and Vitamin B6, however, black bean contains more folate. Both black beans and sweet potatoes contain significant amounts of thiamin, riboflavin and niacin.
| Black Beans | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.14 MG | 0.078 MG |
| Riboflavin | 0.12 MG | 0.061 MG |
| Niacin | 0.62 MG | 0.557 MG |
| Pantothenic acid | 0.184 MG | 0.8 MG |
| Vitamin B6 | 0.055 MG | 0.209 MG |
| Folate | 61 UG | 11 UG |
Minerals
calcium
Sweet potatoes and black beans contain similar amounts of calcium - sweet potato has 30mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has 211% more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both sweet potatoes and black beans are high in potassium. Sweet potato has a little more potassium (9%) than black bean by weight - sweet potato has 337mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, black bean has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Black Beans | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.001 G |
| Total | 0.057 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, black bean has more linoleic acid than sweet potato per 100 grams.
| Black Beans | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.068 G | 0.013 G |
| Total | 0.068 G | 0.013 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Black Beans (Beans, black turtle, mature seeds, canned) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Black Beans g
()
|
Daily Values (%) |
Sweet Potatoes g
()
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| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sweet potatoes or black beans contain more calories in 100 grams?Sweet potatoes and black beans contain similar amounts of calories - sweet potato has 86 calories in 100g and black bean has 91 calories.
Does sweet potatoes or black beans have more carbohydrates?
By weight, sweet potatoes and black beans contain similar amounts of carbs - sweet potato has 20.1g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does sweet potatoes or black beans contain more potassium?
Both sweet potatoes and black beans are high in potassium. Sweet potato has a little more potassium ( 10%) than black bean by weight - sweet potato has 337mg of potassium in 100 grams and black bean has 308mg of potassium.