Comparing Nutrients in 100 calories Potato SkinVS Black Beans
Weight per 100 calories
Potato Skin
172g
Black Beans
29.3g
Raw Black Beans have 5.9 times more energy per unit of mass than Raw Potato Skin, which is high in comparison to other foods. Potato Skin having low energy density.
Discover which food has more nutrients per 100 calories - Potato Skin or Black Beans?
Discover which food has more nutrients per 100 calories - Potato Skin or Black Beans?
Lets compare vitamin content per 100 calories of Potato Skin vs Black Beans:
100 calories of Potato Skin have 3.1 times more Vitamin B3, 2 times more Vitamin B5, 4.9 times more Vitamin B6 and more Vitamin C than Black Beans.
While 100 kcal of Raw Black Beans contain 7.3 times more Vitamin B1 and 4.4 times more Vitamin B9 than Raw Potato Skin.
Both Potato Skin and Black Beans provide similar amounts of Vitamin B2 per 100 calories.
100 calories of Black Beans have insufficient amounts of Vitamin C
Both Raw Potato Skin as well as Raw Black Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Potato Skin vs Black Beans:
100 calories of Potato Skin have 1.4 times more Calcium, 3 times more Copper, 3.8 times more Iron, 3.3 times more Manganese, 1.6 times more Potassium and 44.4 times more Water than Black Beans.
While 100 kcal of Raw Black Beans contain 1.3 times more Magnesium, 1.6 times more Phosphorus and 1.8 times more Zinc than Raw Potato Skin.
Both Raw Potato Skin as well as Raw Black Beans lack sufficient amounts of Selenium in 100 calories.
Comparison of macro-nutrients per 100 calories:
100 kcal of Raw Black Beans contain 4.7 times more Omega 3 and 1.4 times more Protein than Raw Potato Skin.
Both Potato Skin and Black Beans offer comparable quantities of Energy, Carbohydrate and Fiber per 100 calories.
100 calories of Potato Skin provide inadequate amounts of Omega 3
Both Raw Potato Skin as well as Raw Black Beans provide inadequate amounts of Omega 6 in 100 calories.