Bean raw vs. Sweet potato — In-Depth Nutrition Comparison
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How are bean raw and sweet potato different?
- Bean raw is higher in folate, copper, iron, vitamin B1, phosphorus, fiber, selenium, manganese, and magnesium; however, sweet potato is richer in vitamin A.
- Daily need coverage for vitamin A for sweet potato is 284% higher.
- Bean raw contains 48 times more folate than sweet potato. While bean raw contains 525µg of folate, sweet potato contains only 11µg.
- Bean raw has a lower glycemic index (33) than sweet potato (70).
Beans, pinto, mature seeds, raw and Sweet potato, raw, unprepared are the varieties used in this article.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +604% |
| Contains more CalciumCalcium | +276.7% |
| Contains more PotassiumPotassium | +313.4% |
| Contains more IronIron | +731.1% |
| Contains more CopperCopper | +491.4% |
| Contains more ZincZinc | +660% |
| Contains more PhosphorusPhosphorus | +774.5% |
| Contains less SodiumSodium | -78.2% |
| Contains more ManganeseManganese | +345% |
| Contains more SeleniumSelenium | +4550% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +162.5% |
| Contains more Vitamin B1Vitamin B1 | +814.1% |
| Contains more Vitamin B2Vitamin B2 | +247.5% |
| Contains more Vitamin B3Vitamin B3 | +110.8% |
| Contains more Vitamin B6Vitamin B6 | +126.8% |
| Contains more Vitamin KVitamin K | +211.1% |
| Contains more FolateFolate | +4672.7% |
| Contains more CholineCholine | +438.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +23.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 525µg | 11µg | 129% |
| Copper | 0.893mg | 0.151mg | 82% |
| Vitamin A | 0µg | 709µg | 79% |
| Iron | 5.07mg | 0.61mg | 56% |
| Vitamin B1 | 0.713mg | 0.078mg | 53% |
| Phosphorus | 411mg | 47mg | 52% |
| Selenium | 27.9µg | 0.6µg | 50% |
| Fiber | 15.5g | 3g | 50% |
| Protein | 21.42g | 1.57g | 40% |
| Manganese | 1.148mg | 0.258mg | 39% |
| Magnesium | 176mg | 25mg | 36% |
| Potassium | 1393mg | 337mg | 31% |
| Vitamin B6 | 0.474mg | 0.209mg | 20% |
| Zinc | 2.28mg | 0.3mg | 18% |
| Carbs | 62.55g | 20.12g | 14% |
| Calories | 347kcal | 86kcal | 13% |
| Vitamin B2 | 0.212mg | 0.061mg | 12% |
| Choline | 66.2mg | 12.3mg | 10% |
| Starch | 34.17g | 12.65g | 9% |
| Calcium | 113mg | 30mg | 8% |
| Vitamin B3 | 1.174mg | 0.557mg | 4% |
| Vitamin C | 6.3mg | 2.4mg | 4% |
| Polyunsaturated fat | 0.407g | 0.014g | 3% |
| Vitamin K | 5.6µg | 1.8µg | 3% |
| Sodium | 12mg | 55mg | 2% |
| Fats | 1.23g | 0.05g | 2% |
| Monounsaturated fat | 0.229g | 0.001g | 1% |
| Saturated fat | 0.235g | 0.018g | 1% |
| Fructose | 0g | 0.7g | 1% |
| Net carbs | 47.05g | 17.12g | N/A |
| Sugar | 2.11g | 4.18g | N/A |
| Vitamin E | 0.21mg | 0.26mg | 0% |
| Vitamin B5 | 0.785mg | 0.8mg | 0% |
| Tryptophan | 0.237mg | 0.031mg | 0% |
| Threonine | 0.81mg | 0.083mg | 0% |
| Isoleucine | 0.871mg | 0.055mg | 0% |
| Leucine | 1.558mg | 0.092mg | 0% |
| Lysine | 1.356mg | 0.066mg | 0% |
| Methionine | 0.259mg | 0.029mg | 0% |
| Phenylalanine | 1.095mg | 0.089mg | 0% |
| Valine | 0.998mg | 0.086mg | 0% |
| Histidine | 0.556mg | 0.031mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.42 g
Fats:
1.23 g
Carbs:
62.55 g
Water:
11.33 g
Other:
3.47 g
Protein:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
| Contains more ProteinProtein | +1264.3% |
| Contains more FatsFats | +2360% |
| Contains more CarbsCarbs | +210.9% |
| Contains more OtherOther | +254.1% |
| Contains more WaterWater | +582.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.235 g
Monounsaturated fat:
Mono. Fat
0.229 g
Polyunsaturated fat:
Poly. Fat
0.407 g
Saturated fat:
Sat. Fat
0.018 g
Monounsaturated fat:
Mono. Fat
0.001 g
Polyunsaturated fat:
Poly. Fat
0.014 g
| Contains more Mono. FatMonounsaturated fat | +22800% |
| Contains more Poly. FatPolyunsaturated fat | +2807.1% |
| Contains less Sat. FatSaturated fat | -92.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
34.17 g
Sucrose:
1.98 g
Glucose:
0.13 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
12.65 g
Sucrose:
2.52 g
Glucose:
0.96 g
Fructose:
0.7 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +170.1% |
| Contains more SucroseSucrose | +27.3% |
| Contains more GlucoseGlucose | +638.5% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g