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  6. Navy bean raw vs. Sweet potato

Navy bean raw vs. Sweet potato — In-Depth Nutrition Comparison

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Summary of differences between navy bean raw and sweet potato

  • Navy bean raw has more folate, vitamin B1, copper, vitamin C, magnesium, iron, vitamin B2, phosphorus, and manganese; however, sweet potato is higher in vitamin A.
  • Sweet potato covers your daily need for vitamin A, 284% more than navy bean raw.
  • Navy bean raw has 12 times more folate than sweet potato. While navy bean raw has 132µg of folate, sweet potato has only 11µg.
  • The glycemic index of sweet potato is higher.

These are the specific foods used in this comparison Beans, navy, mature seeds, sprouted, raw and Sweet potato, raw, unprepared.

Infographic

Navy bean raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 +304%
Contains more IronIron +216.4%
Contains more CopperCopper +135.8%
Contains more ZincZinc +196.7%
Contains more PhosphorusPhosphorus +112.8%
Contains less SodiumSodium -76.4%
Contains more ManganeseManganese +58.1%
Contains more CalciumCalcium +100%
~equal in Potassium ~337mg
~equal in Selenium ~0.6µg

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.
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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
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 +683.3%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +252.5%
Contains more Vitamin B3Vitamin B3 +119%
Contains more FolateFolate +1100%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.8mg
~equal in Vitamin B6 ~0.209mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Sweet potato DV% diff.
Vitamin A 0µg 709µg 79%
Folate 132µg 11µg 30%
Vitamin B1 0.39mg 0.078mg 26%
Copper 0.356mg 0.151mg 23%
Vitamin C 18.8mg 2.4mg 18%
Magnesium 101mg 25mg 18%
Iron 1.93mg 0.61mg 17%
Fiber 3g 12%
Vitamin B2 0.215mg 0.061mg 12%
Protein 6.15g 1.57g 9%
Phosphorus 100mg 47mg 8%
Manganese 0.408mg 0.258mg 7%
Starch 12.65g 5%
Zinc 0.89mg 0.3mg 5%
Vitamin B3 1.22mg 0.557mg 4%
Polyunsaturated fat 0.407g 0.014g 3%
Calcium 15mg 30mg 2%
Carbs 13.05g 20.12g 2%
Vitamin K 1.8µg 2%
Choline 12.3mg 2%
Sodium 13mg 55mg 2%
Vitamin E 0.26mg 2%
Vitamin B6 0.191mg 0.209mg 1%
Calories 67kcal 86kcal 1%
Fructose 0.7g 1%
Fats 0.7g 0.05g 1%
Potassium 307mg 337mg 1%
Net carbs 13.05g 17.12g N/A
Sugar 4.18g N/A
Selenium 0.6µg 0.6µg 0%
Vitamin B5 0.825mg 0.8mg 0%
Saturated fat 0.085g 0.018g 0%
Monounsaturated fat 0.052g 0.001g 0%
Tryptophan 0.064mg 0.031mg 0%
Threonine 0.258mg 0.083mg 0%
Isoleucine 0.273mg 0.055mg 0%
Leucine 0.442mg 0.092mg 0%
Lysine 0.35mg 0.066mg 0%
Methionine 0.064mg 0.029mg 0%
Phenylalanine 0.31mg 0.089mg 0%
Valine 0.316mg 0.086mg 0%
Histidine 0.172mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +291.7%
Contains more FatsFats +1300%
Contains more CarbsCarbs +54.2%
~equal in Water ~77.28g
~equal in Other ~0.98g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 +5100%
Contains more Poly. FatPolyunsaturated fat +2807.1%
Contains less Sat. FatSaturated fat -78.8%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.