Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Beans
  5. Compare
  6. Beans vs. Sweet potato

Beans vs. Sweet potato — In-Depth Nutrition Comparison

Compare

What are the main differences between beans and sweet potato?

  • Beans are richer in zinc, fiber, phosphorus, selenium, copper, and vitamin B1, while sweet potato is higher in vitamin A and vitamin B6.
  • Sweet potato's daily need coverage for vitamin A is 282% higher.
  • Sweet potato has 8 times less selenium than beans. Beans have 4.5µg of selenium, while sweet potato has 0.6µg.
  • Sweet potato has a higher glycemic index (70) than beans (33).

We used Beans, baked, canned, no salt added and Sweet potato, raw, unprepared types in this comparison.

Infographic

Beans vs Sweet potato infographic
Infographic link

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.
Beans
Beans
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more MagnesiumMagnesium +28%
Contains more CalciumCalcium +66.7%
Contains more CopperCopper +36.4%
Contains more ZincZinc +366.7%
Contains more PhosphorusPhosphorus +121.3%
Contains less SodiumSodium -98.2%
Contains more SeleniumSelenium +650%
Contains more PotassiumPotassium +13.9%
Contains more IronIron +110.3%

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.
Beans
Beans
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin CVitamin C +29.2%
Contains more Vitamin B1Vitamin B1 +92.3%
Contains more FolateFolate +118.2%
Contains more CholineCholine +150.4%
Contains more Vitamin AVitamin A +14080%
Contains more Vitamin EVitamin E +73.3%
Contains more Vitamin B3Vitamin B3 +29.5%
Contains more Vitamin B6Vitamin B6 +60.8%
Contains more Vitamin KVitamin K +125%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.061mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Sweet potato DV% diff.
Vitamin A 5µg 709µg 78%
Vitamin B5 0.8mg 16%
Manganese 0.258mg 11%
Fiber 5.5g 3g 10%
Zinc 1.4mg 0.3mg 10%
Phosphorus 104mg 47mg 8%
Selenium 4.5µg 0.6µg 7%
Vitamin B6 0.13mg 0.209mg 6%
Protein 4.8g 1.57g 6%
Copper 0.206mg 0.151mg 6%
Vitamin B1 0.15mg 0.078mg 6%
Starch 12.65g 5%
Iron 0.29mg 0.61mg 4%
Folate 24µg 11µg 3%
Choline 30.8mg 12.3mg 3%
Calcium 50mg 30mg 2%
Magnesium 32mg 25mg 2%
Sodium 1mg 55mg 2%
Vitamin K 0.8µg 1.8µg 1%
Vitamin B3 0.43mg 0.557mg 1%
Polyunsaturated fat 0.172g 0.014g 1%
Calories 105kcal 86kcal 1%
Fructose 0.7g 1%
Fats 0.4g 0.05g 1%
Potassium 296mg 337mg 1%
Vitamin C 3.1mg 2.4mg 1%
Vitamin E 0.15mg 0.26mg 1%
Carbs 20.49g 20.12g 0%
Net carbs 14.99g 17.12g N/A
Sugar 7.78g 4.18g N/A
Vitamin B2 0.06mg 0.061mg 0%
Saturated fat 0.103g 0.018g 0%
Monounsaturated fat 0.035g 0.001g 0%
Tryptophan 0.031mg 0%
Threonine 0.083mg 0%
Isoleucine 0.055mg 0%
Leucine 0.092mg 0%
Lysine 0.066mg 0%
Methionine 0.029mg 0%
Phenylalanine 0.089mg 0%
Valine 0.086mg 0%
Histidine 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
4
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +205.7%
Contains more FatsFats +700%
Contains more OtherOther +74.5%
~equal in Carbs ~20.12g
~equal in Water ~77.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
2
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
55% 3% 42%
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 +3400%
Contains more Poly. FatPolyunsaturated fat +1128.6%
Contains less Sat. FatSaturated fat -82.5%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.