Kidney Beans vs. Sweet Potatoes
Nutrition comparison of Kidney 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
kidney beans
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and sweet potatoes:
- Both sweet potatoes and kidney beans are high in dietary fiber and potassium.
- Kidney bean is a great source of calcium and protein.
- Sweet potato has more riboflavin and pantothenic acid.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kidney bean is high in calories and sweet potato has 29% less calories than kidney bean - sweet potato has 86 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, kidney beans is heavier in protein, much lighter in carbs and heavier in fat compared to sweet potatoes per calorie. Kidney beans has a macronutrient ratio of 26:67:7 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | Sweet Potatoes | |
|---|---|---|
| Protein | 26% | 7% |
| Carbohydrates | 67% | 92% |
| Fat | 7% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Sweet potatoes and kidney beans contain similar amounts of carbs - sweet potato has 20.1g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both sweet potatoes and kidney beans are high in dietary fiber. Kidney bean has 100% more dietary fiber than sweet potato - sweet potato has 3g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Kidney bean has less sugar than sweet potato - sweet potato has 4.2g of sugar per 100 grams and kidney bean does not contain significant amounts.
Protein
protein
Kidney bean is a great source of protein and it has 417% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both sweet potatoes and kidney beans are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Sweet potatoes and kidney beans contain similar amounts of Vitamin C - sweet potato has 2.4mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than kidney bean - sweet potato has 709ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Sweet potatoes and kidney beans contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Sweet potatoes and kidney beans contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Sweet potato has more riboflavin and pantothenic acid. Both kidney beans and sweet potatoes contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Kidney Beans | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.06 MG | 0.078 MG |
| Riboflavin | 0.015 MG | 0.061 MG |
| Niacin | 0.417 MG | 0.557 MG |
| Pantothenic acid | ~ | 0.8 MG |
| Vitamin B6 | 0.113 MG | 0.209 MG |
| Folate | 23 UG | 11 UG |
Minerals
calcium
Kidney bean is a great source of calcium and it has 93% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Kidney bean has 146% more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both sweet potatoes and kidney beans are high in potassium. Sweet potato has 35% more potassium than kidney bean - sweet potato has 337mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kidney bean has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Kidney Beans | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.132 G | 0.001 G |
| Total | 0.132 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, kidney bean has more linoleic acid than sweet potato per 100 grams.
| Kidney Beans | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.217 G | 0.013 G |
| Total | 0.217 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: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Kidney 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 % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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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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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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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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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 kidney beans contain more calories in 100 grams?Kidney bean is high in calories and sweet potato has 30% less calories than kidney bean - sweet potato has 86 calories in 100g and kidney bean has 121 calories.
Does sweet potatoes or kidney beans have more carbohydrates?
By weight, sweet potatoes and kidney beans contain similar amounts of carbs - sweet potato has 20.1g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does sweet potatoes or kidney beans contain more potassium?
Both sweet potatoes and kidney beans are high in potassium. Sweet potato has 40% more potassium than kidney bean - sweet potato has 337mg of potassium in 100 grams and kidney bean has 250mg of potassium.