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.
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.
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 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: Pinto Beans (Beans, pinto, canned, drained solids) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Pinto 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 % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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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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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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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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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| 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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| UG % |
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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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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
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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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UG % | |
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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 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.