White Beans vs. Sweet Potatoes
Nutrition comparison of White 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
white beans
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white beans and sweet potatoes:
- Both sweet potatoes and white beans are high in dietary fiber and potassium.
- Sweet potato has more niacin, pantothenic acid and Vitamin B6, however, white bean contains more folate.
- Sweet potato is an excellent source of Vitamin A.
- White bean has signficantly more protein than sweet potato.
- White bean is a great source of iron.
- White bean is an excellent source of calcium.
USDA sources for nutritional information: White Beans (Beans, white, mature seeds, canned) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bean is high in calories and sweet potato has 25% less calories than white bean - sweet potato has 86 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, white beans is heavier in protein, lighter in carbs and similar to sweet potatoes for fat. White beans has a macronutrient ratio of 25:73:2 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Beans | Sweet Potatoes | |
|---|---|---|
| Protein | 25% | 7% |
| Carbohydrates | 73% | 92% |
| Fat | 2% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Sweet potatoes and white beans contain similar amounts of carbs - sweet potato has 20.1g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
Both sweet potatoes and white beans are high in dietary fiber. White bean has 60% more dietary fiber than sweet potato - sweet potato has 3g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
Sweet potatoes and white beans contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
White bean has signficantly more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Both sweet potatoes and white beans are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin C
Sweet potato has more Vitamin C than white bean - sweet potato has 2.4mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than white bean - sweet potato has 709ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin E
Sweet potatoes and white beans contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Sweet potatoes and white beans contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
Sweet potato has more niacin, pantothenic acid and Vitamin B6, however, white bean contains more folate. Both white beans and sweet potatoes contain significant amounts of thiamin and riboflavin.
| White Beans | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.096 MG | 0.078 MG |
| Riboflavin | 0.037 MG | 0.061 MG |
| Niacin | 0.113 MG | 0.557 MG |
| Pantothenic acid | 0.185 MG | 0.8 MG |
| Vitamin B6 | 0.075 MG | 0.209 MG |
| Folate | 65 UG | 11 UG |
Minerals
calcium
White bean is an excellent source of calcium and it has 143% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 390% more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both sweet potatoes and white beans are high in potassium. White bean has 35% more potassium than sweet potato - sweet potato has 337mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bean has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| White Beans | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.001 G |
| Total | 0.056 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, white bean has more linoleic acid than sweet potato per 100 grams.
| White Beans | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.067 G | 0.013 G |
| Total | 0.067 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: White Beans (Beans, white, mature seeds, canned) and Sweet Potatoes (Sweet potato, raw, unprepared) .
White Beans g
()
|
Daily Values (%) |
Sweet Potatoes g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sweet potatoes or white beans contain more calories in 100 grams?White bean is high in calories and sweet potato has 30% less calories than white bean - sweet potato has 86 calories in 100g and white bean has 114 calories.
Does sweet potatoes or white beans have more carbohydrates?
By weight, sweet potatoes and white beans contain similar amounts of carbs - sweet potato has 20.1g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does sweet potatoes or white beans contain more calcium?
White bean is a rich source of calcium and it has 140% more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and white bean has 73mg of calcium.
Does sweet potatoes or white beans contain more potassium?
Both sweet potatoes and white beans are high in potassium. White bean has 40% more potassium than sweet potato - sweet potato has 337mg of potassium in 100 grams and white bean has 454mg of potassium.