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.
Detailed nutritional comparison of black 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: Black Beans (Beans, black turtle, mature seeds, canned) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.


Image of Black Beans src
Image of Sweet Potatoes src

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 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 Black Beans or Sweet Potatoes .

Note: The specific food items compared are: Black Beans (Beans, black turtle, mature seeds, canned) and Sweet Potatoes (Sweet potato, raw, unprepared) .

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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.