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