Side-by-Side Comparison

Black Beans (Cooked) vs Sweet Potato (Baked/Cooked)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean cooked glistening black beans in a dark stone bowl

legumes

Black Beans (Cooked)

132Calories

8.9Protein

8.7Fiber

0.0Vit C

View Details

Baked sweet potato split open showing vivid orange flesh with natural steam

vegetables

Sweet Potato (Baked/Cooked)

90Calories

2.0Protein

3.3Fiber

19.6Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-32%

Sweet Potato (Baked/Cooked)

Sweet Potato (Baked/Cooked) has fewer calories (energy) (90 kcal vs 132 kcal, 42 kcal less).

Higher Protein

+341%

Black Beans (Cooked)

Black Beans (Cooked) provides 8.9 g vs 2.0 g in Sweet Potato (Baked/Cooked) (+6.9 g, +341%).

Higher Dietary Fiber

+164%

Black Beans (Cooked)

Black Beans (Cooked) provides 8.7 g vs 3.3 g in Sweet Potato (Baked/Cooked) (+5.4 g, +164%).

Higher Vitamin C

Sweet Potato (Baked/Cooked)

Sweet Potato (Baked/Cooked) provides 19.6 mg vs 0 mg in Black Beans (Cooked) (+19.6 mg).

Comparing per 100 g standard edible portion.

Nutrient

Black Beans (Cooked)100 g edible portion

Sweet Potato (Baked/Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Black Beans (Cooked) higher

Black Beans (Cooked)

132 kcal7% DV

Sweet Potato (Baked/Cooked)

90 kcal5% DV

Black Beans (Cooked) provides 132 kcal vs 90 kcal in Sweet Potato (Baked/Cooked) (+42 kcal, +47%).

ProteinBlack Beans (Cooked) higher

Black Beans (Cooked)

8.9 g18% DV

Sweet Potato (Baked/Cooked)

2.0 g4% DV

Black Beans (Cooked) provides 8.9 g vs 2.0 g in Sweet Potato (Baked/Cooked) (+6.9 g, +341%).

CarbohydratesBlack Beans (Cooked) higher

Black Beans (Cooked)

23.7 g9% DV

Sweet Potato (Baked/Cooked)

20.7 g8% DV

Black Beans (Cooked) provides 23.7 g vs 20.7 g in Sweet Potato (Baked/Cooked) (+3.0 g, +14%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

8.7 g31% DV

Sweet Potato (Baked/Cooked)

3.3 g12% DV

Black Beans (Cooked) provides 8.7 g vs 3.3 g in Sweet Potato (Baked/Cooked) (+5.4 g, +164%).

Total FatBlack Beans (Cooked) higher

Black Beans (Cooked)

0.54 g1% DV

Sweet Potato (Baked/Cooked)

0.15 g

Black Beans (Cooked) provides 0.54 g vs 0.15 g in Sweet Potato (Baked/Cooked) (+0.39 g, +260%).

Total SugarsSweet Potato (Baked/Cooked) higher

Black Beans (Cooked)

0.32 g1% DV

Sweet Potato (Baked/Cooked)

6.5 g13% DV

Sweet Potato (Baked/Cooked) provides 6.5 g vs 0.32 g in Black Beans (Cooked) (+6.2 g, +1925%).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

Black Beans (Cooked)

0 mg

Sweet Potato (Baked/Cooked)

19.6 mg22% DV

Sweet Potato (Baked/Cooked) has higher vitamin c (19.6 mg vs 0 mg).

Vitamin A (RAE)Sweet Potato (Baked/Cooked) higher

Black Beans (Cooked)

0 µg

Sweet Potato (Baked/Cooked)

961 µg107% DV

Sweet Potato (Baked/Cooked) has higher vitamin a (rae) (961 µg vs 0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Black Beans (Cooked) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ESweet Potato (Baked/Cooked) higher

Black Beans (Cooked)

0.15 mg1% DV

Sweet Potato (Baked/Cooked)

0.71 mg5% DV

Sweet Potato (Baked/Cooked) provides 0.71 mg vs 0.15 mg in Black Beans (Cooked) (+0.56 mg, +373%).

Vitamin KBlack Beans (Cooked) higher

Black Beans (Cooked)

2.8 µg2% DV

Sweet Potato (Baked/Cooked)

2.3 µg2% DV

Black Beans (Cooked) provides 2.8 µg vs 2.3 µg in Sweet Potato (Baked/Cooked) (+0.5 µg, +22%).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

149 µg37% DV

Sweet Potato (Baked/Cooked)

6.0 µg2% DV

Black Beans (Cooked) provides 149 µg vs 6.0 µg in Sweet Potato (Baked/Cooked) (+143 µg, +2383%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.24 mg20% DV

Sweet Potato (Baked/Cooked)

0.11 mg9% DV

Black Beans (Cooked) provides 0.24 mg vs 0.11 mg in Sweet Potato (Baked/Cooked) (+0.14 mg, +128%).

Riboflavin (Vitamin B2)Similar

Black Beans (Cooked)

0.06 mg5% DV

Sweet Potato (Baked/Cooked)

0.11 mg8% DV

Both Black Beans (Cooked) and Sweet Potato (Baked/Cooked) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Sweet Potato (Baked/Cooked) higher

Black Beans (Cooked)

0.51 mg3% DV

Sweet Potato (Baked/Cooked)

1.5 mg9% DV

Sweet Potato (Baked/Cooked) provides 1.5 mg vs 0.51 mg in Black Beans (Cooked) (+0.98 mg, +194%).

Pantothenic Acid (B5)Sweet Potato (Baked/Cooked) higher

Black Beans (Cooked)

0.24 mg5% DV

Sweet Potato (Baked/Cooked)

0.88 mg18% DV

Sweet Potato (Baked/Cooked) provides 0.88 mg vs 0.24 mg in Black Beans (Cooked) (+0.64 mg, +265%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Black Beans (Cooked)

0.07 mg4% DV

Sweet Potato (Baked/Cooked)

0.29 mg17% DV

Sweet Potato (Baked/Cooked) provides 0.29 mg vs 0.07 mg in Black Beans (Cooked) (+0.22 mg, +314%).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Black Beans (Cooked) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Black Beans (Cooked)

1.0 mg

Sweet Potato (Baked/Cooked)

36.0 mg2% DV

Sweet Potato (Baked/Cooked) provides 36.0 mg vs 1.0 mg in Black Beans (Cooked) (+35.0 mg, +3500%).

PotassiumSweet Potato (Baked/Cooked) higher

Black Beans (Cooked)

355 mg8% DV

Sweet Potato (Baked/Cooked)

475 mg10% DV

Sweet Potato (Baked/Cooked) provides 475 mg vs 355 mg in Black Beans (Cooked) (+120 mg, +34%).

CalciumSweet Potato (Baked/Cooked) higher

Black Beans (Cooked)

27.0 mg2% DV

Sweet Potato (Baked/Cooked)

38.0 mg3% DV

Sweet Potato (Baked/Cooked) provides 38.0 mg vs 27.0 mg in Black Beans (Cooked) (+11.0 mg, +41%).

IronBlack Beans (Cooked) higher

Black Beans (Cooked)

2.1 mg12% DV

Sweet Potato (Baked/Cooked)

0.69 mg4% DV

Black Beans (Cooked) provides 2.1 mg vs 0.69 mg in Sweet Potato (Baked/Cooked) (+1.4 mg, +204%).

MagnesiumBlack Beans (Cooked) higher

Black Beans (Cooked)

60.0 mg14% DV

Sweet Potato (Baked/Cooked)

27.0 mg6% DV

Black Beans (Cooked) provides 60.0 mg vs 27.0 mg in Sweet Potato (Baked/Cooked) (+33.0 mg, +122%).

PhosphorusBlack Beans (Cooked) higher

Black Beans (Cooked)

140 mg11% DV

Sweet Potato (Baked/Cooked)

54.0 mg4% DV

Black Beans (Cooked) provides 140 mg vs 54.0 mg in Sweet Potato (Baked/Cooked) (+86.0 mg, +159%).

ZincBlack Beans (Cooked) higher

Black Beans (Cooked)

1.1 mg10% DV

Sweet Potato (Baked/Cooked)

0.32 mg3% DV

Black Beans (Cooked) provides 1.1 mg vs 0.32 mg in Sweet Potato (Baked/Cooked) (+0.80 mg, +250%).

Lipids1 nutrients

Saturated FatSimilar

Black Beans (Cooked)

0.09 g

Sweet Potato (Baked/Cooked)

0.05 g

Both Black Beans (Cooked) and Sweet Potato (Baked/Cooked) provide similar amounts of saturated fat (0.09 g).

Nutrient

Black Beans (Cooked)172 g (1 cup cooked (172 g))

Sweet Potato (Baked/Cooked)114 g (1 medium baked potato (114 g))

Macronutrients6 nutrients

Calories (Energy)Black Beans (Cooked) higher

Black Beans (Cooked)

227 kcal11% DV

Sweet Potato (Baked/Cooked)

103 kcal5% DV

Black Beans (Cooked) provides 227 kcal vs 103 kcal in Sweet Potato (Baked/Cooked) (+124 kcal, +121%).

ProteinBlack Beans (Cooked) higher

Black Beans (Cooked)

15.2 g30% DV

Sweet Potato (Baked/Cooked)

2.3 g5% DV

Black Beans (Cooked) provides 15.2 g vs 2.3 g in Sweet Potato (Baked/Cooked) (+12.9 g, +565%).

CarbohydratesBlack Beans (Cooked) higher

Black Beans (Cooked)

40.8 g15% DV

Sweet Potato (Baked/Cooked)

23.6 g9% DV

Black Beans (Cooked) provides 40.8 g vs 23.6 g in Sweet Potato (Baked/Cooked) (+17.2 g, +73%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

15.0 g53% DV

Sweet Potato (Baked/Cooked)

3.8 g13% DV

Black Beans (Cooked) provides 15.0 g vs 3.8 g in Sweet Potato (Baked/Cooked) (+11.2 g, +298%).

Total FatBlack Beans (Cooked) higher

Black Beans (Cooked)

0.93 g1% DV

Sweet Potato (Baked/Cooked)

0.17 g

Black Beans (Cooked) provides 0.93 g vs 0.17 g in Sweet Potato (Baked/Cooked) (+0.76 g, +443%).

Total SugarsSweet Potato (Baked/Cooked) higher

Black Beans (Cooked)

0.55 g1% DV

Sweet Potato (Baked/Cooked)

7.4 g15% DV

Sweet Potato (Baked/Cooked) provides 7.4 g vs 0.55 g in Black Beans (Cooked) (+6.8 g, +1242%).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

Black Beans (Cooked)

0 mg

Sweet Potato (Baked/Cooked)

22.3 mg25% DV

Sweet Potato (Baked/Cooked) has higher vitamin c (22.3 mg vs 0 mg).

Vitamin A (RAE)Sweet Potato (Baked/Cooked) higher

Black Beans (Cooked)

0 µg

Sweet Potato (Baked/Cooked)

1,096 µg122% DV

Sweet Potato (Baked/Cooked) has higher vitamin a (rae) (1,096 µg vs 0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Black Beans (Cooked) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ESweet Potato (Baked/Cooked) higher

Black Beans (Cooked)

0.26 mg2% DV

Sweet Potato (Baked/Cooked)

0.81 mg5% DV

Sweet Potato (Baked/Cooked) provides 0.81 mg vs 0.26 mg in Black Beans (Cooked) (+0.55 mg, +214%).

Vitamin KBlack Beans (Cooked) higher

Black Beans (Cooked)

4.8 µg4% DV

Sweet Potato (Baked/Cooked)

2.6 µg2% DV

Black Beans (Cooked) provides 4.8 µg vs 2.6 µg in Sweet Potato (Baked/Cooked) (+2.2 µg, +84%).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

256 µg64% DV

Sweet Potato (Baked/Cooked)

6.8 µg2% DV

Black Beans (Cooked) provides 256 µg vs 6.8 µg in Sweet Potato (Baked/Cooked) (+249 µg, +3647%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.42 mg35% DV

Sweet Potato (Baked/Cooked)

0.12 mg10% DV

Black Beans (Cooked) provides 0.42 mg vs 0.12 mg in Sweet Potato (Baked/Cooked) (+0.30 mg, +244%).

Riboflavin (Vitamin B2)Similar

Black Beans (Cooked)

0.10 mg8% DV

Sweet Potato (Baked/Cooked)

0.12 mg9% DV

Both Black Beans (Cooked) and Sweet Potato (Baked/Cooked) provide similar amounts of riboflavin (vitamin b2) (0.10 mg).

Niacin (Vitamin B3)Sweet Potato (Baked/Cooked) higher

Black Beans (Cooked)

0.87 mg5% DV

Sweet Potato (Baked/Cooked)

1.7 mg11% DV

Sweet Potato (Baked/Cooked) provides 1.7 mg vs 0.87 mg in Black Beans (Cooked) (+0.83 mg, +95%).

Pantothenic Acid (B5)Sweet Potato (Baked/Cooked) higher

Black Beans (Cooked)

0.42 mg8% DV

Sweet Potato (Baked/Cooked)

1.0 mg20% DV

Sweet Potato (Baked/Cooked) provides 1.0 mg vs 0.42 mg in Black Beans (Cooked) (+0.59 mg, +142%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Black Beans (Cooked)

0.12 mg7% DV

Sweet Potato (Baked/Cooked)

0.33 mg19% DV

Sweet Potato (Baked/Cooked) provides 0.33 mg vs 0.12 mg in Black Beans (Cooked) (+0.21 mg, +175%).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Black Beans (Cooked) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Black Beans (Cooked)

1.7 mg

Sweet Potato (Baked/Cooked)

41.0 mg2% DV

Sweet Potato (Baked/Cooked) provides 41.0 mg vs 1.7 mg in Black Beans (Cooked) (+39.3 mg, +2286%).

PotassiumBlack Beans (Cooked) higher

Black Beans (Cooked)

611 mg13% DV

Sweet Potato (Baked/Cooked)

542 mg12% DV

Black Beans (Cooked) provides 611 mg vs 542 mg in Sweet Potato (Baked/Cooked) (+69.1 mg, +13%).

CalciumBlack Beans (Cooked) higher

Black Beans (Cooked)

46.4 mg4% DV

Sweet Potato (Baked/Cooked)

43.3 mg3% DV

Black Beans (Cooked) provides 46.4 mg vs 43.3 mg in Sweet Potato (Baked/Cooked) (+3.1 mg, +7%).

IronBlack Beans (Cooked) higher

Black Beans (Cooked)

3.6 mg20% DV

Sweet Potato (Baked/Cooked)

0.79 mg4% DV

Black Beans (Cooked) provides 3.6 mg vs 0.79 mg in Sweet Potato (Baked/Cooked) (+2.8 mg, +359%).

MagnesiumBlack Beans (Cooked) higher

Black Beans (Cooked)

103 mg25% DV

Sweet Potato (Baked/Cooked)

30.8 mg7% DV

Black Beans (Cooked) provides 103 mg vs 30.8 mg in Sweet Potato (Baked/Cooked) (+72.4 mg, +235%).

PhosphorusBlack Beans (Cooked) higher

Black Beans (Cooked)

241 mg19% DV

Sweet Potato (Baked/Cooked)

61.6 mg5% DV

Black Beans (Cooked) provides 241 mg vs 61.6 mg in Sweet Potato (Baked/Cooked) (+179 mg, +291%).

ZincBlack Beans (Cooked) higher

Black Beans (Cooked)

1.9 mg18% DV

Sweet Potato (Baked/Cooked)

0.36 mg3% DV

Black Beans (Cooked) provides 1.9 mg vs 0.36 mg in Sweet Potato (Baked/Cooked) (+1.6 mg, +428%).

Lipids1 nutrients

Saturated FatBlack Beans (Cooked) higher

Black Beans (Cooked)

0.15 g1% DV

Sweet Potato (Baked/Cooked)

0.06 g

Black Beans (Cooked) provides slightly more saturated fat (0.15 g vs 0.06 g).

Nutrient

Black Beans (Cooked)Amount per 100 kcal (76 g)

Sweet Potato (Baked/Cooked)Amount per 100 kcal (111 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Black Beans (Cooked)

100 kcal5% DV

Sweet Potato (Baked/Cooked)

100 kcal5% DV

Both Black Beans (Cooked) and Sweet Potato (Baked/Cooked) provide similar amounts of calories (energy) (100 kcal).

ProteinBlack Beans (Cooked) higher

Black Beans (Cooked)

6.7 g13% DV

Sweet Potato (Baked/Cooked)

2.2 g4% DV

Black Beans (Cooked) provides 6.7 g vs 2.2 g in Sweet Potato (Baked/Cooked) (+4.5 g, +202%).

CarbohydratesSweet Potato (Baked/Cooked) higher

Black Beans (Cooked)

18.0 g7% DV

Sweet Potato (Baked/Cooked)

23.0 g8% DV

Sweet Potato (Baked/Cooked) provides 23.0 g vs 18.0 g in Black Beans (Cooked) (+5.0 g, +28%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

6.6 g24% DV

Sweet Potato (Baked/Cooked)

3.7 g13% DV

Black Beans (Cooked) provides 6.6 g vs 3.7 g in Sweet Potato (Baked/Cooked) (+2.9 g, +81%).

Total FatBlack Beans (Cooked) higher

Black Beans (Cooked)

0.41 g1% DV

Sweet Potato (Baked/Cooked)

0.17 g

Black Beans (Cooked) provides 0.41 g vs 0.17 g in Sweet Potato (Baked/Cooked) (+0.24 g, +146%).

Total SugarsSweet Potato (Baked/Cooked) higher

Black Beans (Cooked)

0.24 g

Sweet Potato (Baked/Cooked)

7.2 g14% DV

Sweet Potato (Baked/Cooked) provides 7.2 g vs 0.24 g in Black Beans (Cooked) (+6.9 g, +2858%).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

Black Beans (Cooked)

0 mg

Sweet Potato (Baked/Cooked)

21.8 mg24% DV

Sweet Potato (Baked/Cooked) has higher vitamin c (21.8 mg vs 0 mg).

Vitamin A (RAE)Sweet Potato (Baked/Cooked) higher

Black Beans (Cooked)

0 µg

Sweet Potato (Baked/Cooked)

1,067 µg119% DV

Sweet Potato (Baked/Cooked) has higher vitamin a (rae) (1,067 µg vs 0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Black Beans (Cooked) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ESweet Potato (Baked/Cooked) higher

Black Beans (Cooked)

0.11 mg1% DV

Sweet Potato (Baked/Cooked)

0.79 mg5% DV

Sweet Potato (Baked/Cooked) provides 0.79 mg vs 0.11 mg in Black Beans (Cooked) (+0.67 mg, +591%).

Vitamin KSweet Potato (Baked/Cooked) higher

Black Beans (Cooked)

2.1 µg2% DV

Sweet Potato (Baked/Cooked)

2.6 µg2% DV

Sweet Potato (Baked/Cooked) provides 2.6 µg vs 2.1 µg in Black Beans (Cooked) (+0.4 µg, +20%).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

113 µg28% DV

Sweet Potato (Baked/Cooked)

6.7 µg2% DV

Black Beans (Cooked) provides 113 µg vs 6.7 µg in Sweet Potato (Baked/Cooked) (+107 µg, +1600%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.19 mg15% DV

Sweet Potato (Baked/Cooked)

0.12 mg10% DV

Black Beans (Cooked) provides slightly more thiamin (vitamin b1) (0.19 mg vs 0.12 mg).

Riboflavin (Vitamin B2)Sweet Potato (Baked/Cooked) higher

Black Beans (Cooked)

0.04 mg3% DV

Sweet Potato (Baked/Cooked)

0.12 mg9% DV

Sweet Potato (Baked/Cooked) provides slightly more riboflavin (vitamin b2) (0.12 mg vs 0.04 mg).

Niacin (Vitamin B3)Sweet Potato (Baked/Cooked) higher

Black Beans (Cooked)

0.38 mg2% DV

Sweet Potato (Baked/Cooked)

1.7 mg10% DV

Sweet Potato (Baked/Cooked) provides 1.7 mg vs 0.38 mg in Black Beans (Cooked) (+1.3 mg, +330%).

Pantothenic Acid (B5)Sweet Potato (Baked/Cooked) higher

Black Beans (Cooked)

0.18 mg4% DV

Sweet Potato (Baked/Cooked)

0.98 mg20% DV

Sweet Potato (Baked/Cooked) provides 0.98 mg vs 0.18 mg in Black Beans (Cooked) (+0.80 mg, +434%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Black Beans (Cooked)

0.05 mg3% DV

Sweet Potato (Baked/Cooked)

0.32 mg19% DV

Sweet Potato (Baked/Cooked) provides 0.32 mg vs 0.05 mg in Black Beans (Cooked) (+0.27 mg, +505%).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Black Beans (Cooked) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Black Beans (Cooked)

0.76 mg

Sweet Potato (Baked/Cooked)

40.0 mg2% DV

Sweet Potato (Baked/Cooked) provides 40.0 mg vs 0.76 mg in Black Beans (Cooked) (+39.2 mg, +5158%).

PotassiumSweet Potato (Baked/Cooked) higher

Black Beans (Cooked)

270 mg6% DV

Sweet Potato (Baked/Cooked)

527 mg11% DV

Sweet Potato (Baked/Cooked) provides 527 mg vs 270 mg in Black Beans (Cooked) (+257 mg, +95%).

CalciumSweet Potato (Baked/Cooked) higher

Black Beans (Cooked)

20.5 mg2% DV

Sweet Potato (Baked/Cooked)

42.2 mg3% DV

Sweet Potato (Baked/Cooked) provides 42.2 mg vs 20.5 mg in Black Beans (Cooked) (+21.7 mg, +106%).

IronBlack Beans (Cooked) higher

Black Beans (Cooked)

1.6 mg9% DV

Sweet Potato (Baked/Cooked)

0.77 mg4% DV

Black Beans (Cooked) provides 1.6 mg vs 0.77 mg in Sweet Potato (Baked/Cooked) (+0.83 mg, +108%).

MagnesiumBlack Beans (Cooked) higher

Black Beans (Cooked)

45.6 mg11% DV

Sweet Potato (Baked/Cooked)

30.0 mg7% DV

Black Beans (Cooked) provides 45.6 mg vs 30.0 mg in Sweet Potato (Baked/Cooked) (+15.6 mg, +52%).

PhosphorusBlack Beans (Cooked) higher

Black Beans (Cooked)

106 mg9% DV

Sweet Potato (Baked/Cooked)

59.9 mg5% DV

Black Beans (Cooked) provides 106 mg vs 59.9 mg in Sweet Potato (Baked/Cooked) (+46.5 mg, +78%).

ZincBlack Beans (Cooked) higher

Black Beans (Cooked)

0.85 mg8% DV

Sweet Potato (Baked/Cooked)

0.36 mg3% DV

Black Beans (Cooked) provides 0.85 mg vs 0.36 mg in Sweet Potato (Baked/Cooked) (+0.50 mg, +140%).

Lipids1 nutrients

Saturated FatSimilar

Black Beans (Cooked)

0.07 g

Sweet Potato (Baked/Cooked)

0.06 g

Both Black Beans (Cooked) and Sweet Potato (Baked/Cooked) provide similar amounts of saturated fat (0.07 g).

Nutrient

Black Beans (Cooked)Normalized to 300 kcal (227 g)

Sweet Potato (Baked/Cooked)Normalized to 300 kcal (333 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Black Beans (Cooked)

300 kcal15% DV

Sweet Potato (Baked/Cooked)

300 kcal15% DV

Both Black Beans (Cooked) and Sweet Potato (Baked/Cooked) provide similar amounts of calories (energy) (300 kcal).

ProteinBlack Beans (Cooked) higher

Black Beans (Cooked)

20.1 g40% DV

Sweet Potato (Baked/Cooked)

6.7 g13% DV

Black Beans (Cooked) provides 20.1 g vs 6.7 g in Sweet Potato (Baked/Cooked) (+13.4 g, +200%).

CarbohydratesSweet Potato (Baked/Cooked) higher

Black Beans (Cooked)

53.8 g20% DV

Sweet Potato (Baked/Cooked)

69.0 g25% DV

Sweet Potato (Baked/Cooked) provides 69.0 g vs 53.8 g in Black Beans (Cooked) (+15.1 g, +28%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

19.7 g71% DV

Sweet Potato (Baked/Cooked)

11.0 g39% DV

Black Beans (Cooked) provides 19.7 g vs 11.0 g in Sweet Potato (Baked/Cooked) (+8.8 g, +80%).

Total FatBlack Beans (Cooked) higher

Black Beans (Cooked)

1.2 g2% DV

Sweet Potato (Baked/Cooked)

0.50 g1% DV

Black Beans (Cooked) provides 1.2 g vs 0.50 g in Sweet Potato (Baked/Cooked) (+0.73 g, +145%).

Total SugarsSweet Potato (Baked/Cooked) higher

Black Beans (Cooked)

0.73 g1% DV

Sweet Potato (Baked/Cooked)

21.6 g43% DV

Sweet Potato (Baked/Cooked) provides 21.6 g vs 0.73 g in Black Beans (Cooked) (+20.9 g, +2871%).

Vitamins12 nutrients

Vitamin CSweet Potato (Baked/Cooked) higher

Black Beans (Cooked)

0 mg

Sweet Potato (Baked/Cooked)

65.3 mg73% DV

Sweet Potato (Baked/Cooked) has higher vitamin c (65.3 mg vs 0 mg).

Vitamin A (RAE)Sweet Potato (Baked/Cooked) higher

Black Beans (Cooked)

0 µg

Sweet Potato (Baked/Cooked)

3,200 µg356% DV

Sweet Potato (Baked/Cooked) has higher vitamin a (rae) (3,200 µg vs 0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Black Beans (Cooked) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ESweet Potato (Baked/Cooked) higher

Black Beans (Cooked)

0.34 mg2% DV

Sweet Potato (Baked/Cooked)

2.4 mg16% DV

Sweet Potato (Baked/Cooked) provides 2.4 mg vs 0.34 mg in Black Beans (Cooked) (+2.0 mg, +594%).

Vitamin KSweet Potato (Baked/Cooked) higher

Black Beans (Cooked)

6.4 µg5% DV

Sweet Potato (Baked/Cooked)

7.7 µg6% DV

Sweet Potato (Baked/Cooked) provides 7.7 µg vs 6.4 µg in Black Beans (Cooked) (+1.3 µg, +21%).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

338 µg85% DV

Sweet Potato (Baked/Cooked)

20 µg5% DV

Black Beans (Cooked) provides 338 µg vs 20 µg in Sweet Potato (Baked/Cooked) (+318 µg, +1593%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.55 mg46% DV

Sweet Potato (Baked/Cooked)

0.36 mg30% DV

Black Beans (Cooked) provides 0.55 mg vs 0.36 mg in Sweet Potato (Baked/Cooked) (+0.20 mg, +55%).

Riboflavin (Vitamin B2)Sweet Potato (Baked/Cooked) higher

Black Beans (Cooked)

0.13 mg10% DV

Sweet Potato (Baked/Cooked)

0.35 mg27% DV

Sweet Potato (Baked/Cooked) provides 0.35 mg vs 0.13 mg in Black Beans (Cooked) (+0.22 mg, +164%).

Niacin (Vitamin B3)Sweet Potato (Baked/Cooked) higher

Black Beans (Cooked)

1.1 mg7% DV

Sweet Potato (Baked/Cooked)

5.0 mg31% DV

Sweet Potato (Baked/Cooked) provides 5.0 mg vs 1.1 mg in Black Beans (Cooked) (+3.8 mg, +332%).

Pantothenic Acid (B5)Sweet Potato (Baked/Cooked) higher

Black Beans (Cooked)

0.55 mg11% DV

Sweet Potato (Baked/Cooked)

2.9 mg59% DV

Sweet Potato (Baked/Cooked) provides 2.9 mg vs 0.55 mg in Black Beans (Cooked) (+2.4 mg, +436%).

Vitamin B6Sweet Potato (Baked/Cooked) higher

Black Beans (Cooked)

0.16 mg9% DV

Sweet Potato (Baked/Cooked)

0.95 mg56% DV

Sweet Potato (Baked/Cooked) provides 0.95 mg vs 0.16 mg in Black Beans (Cooked) (+0.80 mg, +508%).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

Sweet Potato (Baked/Cooked)

0 µg

Both Black Beans (Cooked) and Sweet Potato (Baked/Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSweet Potato (Baked/Cooked) higher

Black Beans (Cooked)

2.3 mg

Sweet Potato (Baked/Cooked)

120 mg5% DV

Sweet Potato (Baked/Cooked) provides 120 mg vs 2.3 mg in Black Beans (Cooked) (+118 mg, +5181%).

PotassiumSweet Potato (Baked/Cooked) higher

Black Beans (Cooked)

806 mg17% DV

Sweet Potato (Baked/Cooked)

1,582 mg34% DV

Sweet Potato (Baked/Cooked) provides 1,582 mg vs 806 mg in Black Beans (Cooked) (+776 mg, +96%).

CalciumSweet Potato (Baked/Cooked) higher

Black Beans (Cooked)

61.3 mg5% DV

Sweet Potato (Baked/Cooked)

127 mg10% DV

Sweet Potato (Baked/Cooked) provides 127 mg vs 61.3 mg in Black Beans (Cooked) (+65.3 mg, +106%).

IronBlack Beans (Cooked) higher

Black Beans (Cooked)

4.8 mg26% DV

Sweet Potato (Baked/Cooked)

2.3 mg13% DV

Black Beans (Cooked) provides 4.8 mg vs 2.3 mg in Sweet Potato (Baked/Cooked) (+2.5 mg, +107%).

MagnesiumBlack Beans (Cooked) higher

Black Beans (Cooked)

136 mg32% DV

Sweet Potato (Baked/Cooked)

89.9 mg21% DV

Black Beans (Cooked) provides 136 mg vs 89.9 mg in Sweet Potato (Baked/Cooked) (+46.3 mg, +51%).

PhosphorusBlack Beans (Cooked) higher

Black Beans (Cooked)

318 mg25% DV

Sweet Potato (Baked/Cooked)

180 mg14% DV

Black Beans (Cooked) provides 318 mg vs 180 mg in Sweet Potato (Baked/Cooked) (+138 mg, +77%).

ZincBlack Beans (Cooked) higher

Black Beans (Cooked)

2.5 mg23% DV

Sweet Potato (Baked/Cooked)

1.1 mg10% DV

Black Beans (Cooked) provides 2.5 mg vs 1.1 mg in Sweet Potato (Baked/Cooked) (+1.5 mg, +139%).

Lipids1 nutrients

Saturated FatSimilar

Black Beans (Cooked)

0.20 g1% DV

Sweet Potato (Baked/Cooked)

0.17 g1% DV

Both Black Beans (Cooked) and Sweet Potato (Baked/Cooked) provide similar amounts of saturated fat (0.20 g).

Black Beans (Cooked) vs Sweet Potato (Baked/Cooked)

Black Beans (Cooked)

Sweet Potato (Baked/Cooked)

Nutritional Takeaways

Comparison Summary