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
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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 | +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% |
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 | +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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.15 g
Fats:
0.7 g
Carbs:
13.05 g
Water:
79.15 g
Other:
0.95 g
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
Saturated fat:
Sat. Fat
0.085 g
Monounsaturated fat:
Mono. Fat
0.052 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 | +5100% |
| Contains more Poly. FatPolyunsaturated fat | +2807.1% |
| Contains less Sat. FatSaturated fat | -78.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
31%
Minerals Daily Need Coverage Score
42%
20%
Comparison summary
Which food is lower in Saturated fat?
Sweet potato is lower in Saturated fat (difference - 0.067g)
Which food is cheaper?
Sweet potato is cheaper (difference - $1.1)
Which food is lower in Sugar?
Navy bean raw is lower in Sugar (difference - 4.18g)
Which food contains less Sodium?
Navy bean raw contains less Sodium (difference - 42mg)
Which food is lower in glycemic index?
Navy bean raw is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Navy bean raw is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.