Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Baked Sweet Potato:
Boiled All Types Kidney Beans have 1.5 times more Vitamin B1, 21.7 times more Vitamin B9 and 3.7 times more Vitamin K than Sweet Potato Baked in skin, flesh only.
While Sweet Potato Baked in skin, flesh only contains more Vitamin A, 1.8 times more Vitamin B2, 2.6 times more Vitamin B3, 4 times more Vitamin B5, 2.4 times more Vitamin B6, 16.3 times more Vitamin C and 23.7 times more Vitamin E than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Boiled Kidney Beans vs Baked Sweet Potato:
Boiled All Types Kidney Beans have 1.3 times more Copper, 3.2 times more Iron, 1.6 times more Magnesium, 2.6 times more Phosphorus, 5.5 times more Selenium and 3.1 times more Zinc than Sweet Potato Baked in skin, flesh only.
While Sweet Potato Baked in skin, flesh only contains 36 times more Sodium than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Sweet Potato Baked in skin, flesh only have similar amounts of Calcium, Manganese, Potassium and Water per 5 oz.
Comparison of macro-nutrients per 5 ounces:
Boiled All Types Kidney Beans have 1.4 times more Energy, 28.3 times more Omega 3, 1.9 times more Fiber and 4.3 times more Protein than Sweet Potato Baked in skin, flesh only.
While Sweet Potato Baked in skin, flesh only contains 20.3 times more Sugars than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Sweet Potato Baked in skin, flesh only have similar amounts of Carbohydrate per 5 oz.
Both Boiled All Types Kidney Beans as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.