Comparing Nutrients in 100 calories Sweet PotatoVS Royal Red Kidney Beans
Weight per 100 calories
Sweet Potato
116g
Royal Red Kidney Beans
30.4g
Raw Royal Red Kidney Beans have 3.8 times more energy per unit of mass than Raw Sweet Potato, which is high in comparison to other foods. Sweet Potato having average energy density.
Discover which food has more nutrients per 100 calories - Sweet Potato or Royal Red Kidney Beans?
Sweet Potato VS Royal Red Kidney Beans Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Sweet Potato or Royal Red Kidney Beans?
Lets compare vitamin content per 100 calories of Sweet Potato vs Royal Red Kidney Beans:
100 calories of Sweet Potato have more Vitamin A, 3.9 times more Vitamin B5, 2 times more Vitamin B6 and 2 times more Vitamin C than Royal Red Kidney Beans.
While 100 kcal of Raw Royal Red Kidney Beans contain 1.3 times more Vitamin B1 and 9.3 times more Vitamin B9 than Raw Sweet Potato.
Both Sweet Potato and Royal Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B3 per 100 calories.
100 calories of Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
Both Raw Sweet Potato as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Sweet Potato vs Royal Red Kidney Beans:
100 calories of Sweet Potato have 16.2 times more Sodium and 24.8 times more Water than Royal Red Kidney Beans.
While 100 kcal of Raw Royal Red Kidney Beans contain 1.7 times more Copper, 3.7 times more Iron, 1.4 times more Magnesium, 2.3 times more Phosphorus and 2.3 times more Zinc than Raw Sweet Potato.
Both Sweet Potato and Royal Red Kidney Beans contain similar levels of Calcium, Manganese and Potassium per 100 calories.
Both Raw Sweet Potato as well as Raw Royal Red Kidney Beans lack sufficient amounts of Selenium in 100 calories.
Comparison of macro-nutrients per 100 calories:
100 calories of Sweet Potato have 1.3 times more Carbohydrate than Royal Red Kidney Beans.
While 100 kcal of Raw Royal Red Kidney Beans contain 39.7 times more Omega 3, 2.2 times more Fiber and 4.2 times more Protein than Raw Sweet Potato.
Both Sweet Potato and Royal Red Kidney Beans offer comparable quantities of Energy per 100 calories.
100 calories of Sweet Potato provide inadequate amounts of Omega 3
Both Raw Sweet Potato as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in 100 calories.