Black Beans vs Sweet Potato Vs White Potato
Side-by-side macro comparison. Black Beans vs Sweet Potato Vs White Potato per their standard serving sizes.
Black Beans
per 1 cup cooked (172g)
Sweet Potato Vs White Potato
per 100g baked, with skin
Macro Comparison Table
| Macro | Black Beans | Sweet Potato Vs White Potato | Difference |
|---|---|---|---|
| Calories | 227 cal | 90 cal | +152% Black |
| Protein | 15g | 2g | +650% Black |
| Carbs | 41g | 20g | +105% Black |
| Fat | 0.9g | 0.1g | +800% Black |
Differences shown relative to Black Beans. Positive = Black Beans has more.
Quick Take
Black Beans delivers 227 calories per serving with 15g protein, 41g carbs, and 0.9g fat. Sweet Potato Vs White Potato delivers 90 calories with 2g protein, 20g carbs, and 0.1g fat. The most meaningful difference: Sweet Potato Vs White Potato saves 137 calories per serving — meaningful over a week of meals. For protein density per calorie, Black Beans wins at 26% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Sweet Potato Vs White Potato gives you 137 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Black Beans delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Black Beans brings 227 calories — useful when you're chasing a surplus and struggling to eat enough. Black Beans delivers 15g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Sweet Potato Vs White Potato fits cleanly into keto with only 20g carbs. Black Beans at 41g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Black Beans or Sweet Potato Vs White Potato?
Black Beans has more protein: 15g vs 2g per serving. That's a difference of 13g.
Which has fewer calories, Black Beans or Sweet Potato Vs White Potato?
Sweet Potato Vs White Potato has 90 calories per serving vs 227 calories in Black Beans — a difference of 137 calories.
Is Black Beans or Sweet Potato Vs White Potato better for keto?
Sweet Potato Vs White Potato is the better keto choice at 20g carbs per serving vs 41g carbs in Black Beans.
Is Black Beans or Sweet Potato Vs White Potato better for weight loss?
For weight loss, Sweet Potato Vs White Potato gives you more calorie flexibility (137 cal less per serving). For preserving muscle during a deficit, Black Beans delivers more protein per calorie. Most people on cuts benefit from Black Beans.
Which Is Better for Your Goal?
🔥 Weight Loss
Black Beans
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Black Beans
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Sweet Potato Vs White Potato
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
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Other ways Black Beans and Sweet Potato Vs White Potato stack up:
Full Black Beans guide • Full Sweet Potato Vs White Potato guide • All comparisons