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  6. Green bean raw vs. Sweet potato

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

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Significant differences between green bean raw and sweet potatoes

  • Green bean raw has more vitamin K and folate; however, sweet potatoes are richer in vitamin A, vitamin B5, manganese, vitamin B6, copper, vitamin C, and potassium.
  • Sweet potatoes cover your daily vitamin A needs 371% more than green bean raw.
  • Sweet potatoes have 19 times less vitamin K than green bean raw. Green bean raw has 43µg of vitamin K, while sweet potatoes have 2.3µg.
  • Sweet potatoes have a higher glycemic index. The glycemic index of sweet potatoes is 70, while the glycemic index of green bean raw is 20.

Specific food types used in this comparison are Beans, snap, green, raw and Sweet potato, cooked, baked in skin, flesh, without salt.

Infographic

Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 11% 42% 26% 54% 8.7% 23% 4.7% 65% 1.1%
Contains more IronIron +49.3%
Contains less SodiumSodium -83.3%
Contains more SeleniumSelenium +200%
Contains more PotassiumPotassium +125.1%
Contains more CopperCopper +133.3%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +42.1%
Contains more ManganeseManganese +130.1%
~equal in Magnesium ~27mg
~equal in Calcium ~38mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 41% 0% 12% 8.2% 21% 24% 14% 14% 33% 0% 108% 25%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 65% 0% 320% 14% 27% 24% 28% 53% 66% 0% 5.8% 4.5%
Contains more Vitamin KVitamin K +1769.6%
Contains more FolateFolate +450%
Contains more Vitamin CVitamin C +60.7%
Contains more Vitamin AVitamin A +2645.7%
Contains more Vitamin EVitamin E +73.2%
Contains more Vitamin B1Vitamin B1 +30.5%
Contains more Vitamin B3Vitamin B3 +102.6%
Contains more Vitamin B5Vitamin B5 +292.9%
Contains more Vitamin B6Vitamin B6 +102.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.106mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green bean raw Sweet potato DV% diff.
Vitamin A 35µg 961µg 103%
Vitamin K 43µg 2.3µg 34%
Vitamin B5 0.225mg 0.884mg 13%
Manganese 0.216mg 0.497mg 12%
Vitamin B6 0.141mg 0.286mg 11%
Copper 0.069mg 0.161mg 10%
Vitamin C 12.2mg 19.6mg 8%
Potassium 211mg 475mg 8%
Folate 33µg 6µg 7%
Carbs 6.97g 20.71g 5%
Vitamin B3 0.734mg 1.487mg 5%
Iron 1.03mg 0.69mg 4%
Calories 31kcal 90kcal 3%
Starch 0.88g 7.05g 3%
Fiber 2.7g 3.3g 2%
Phosphorus 38mg 54mg 2%
Vitamin E 0.41mg 0.71mg 2%
Vitamin B1 0.082mg 0.107mg 2%
Zinc 0.24mg 0.32mg 1%
Sodium 6mg 36mg 1%
Selenium 0.6µg 0.2µg 1%
Fructose 1.39g 0.5g 1%
Protein 1.83g 2.01g 0%
Protein per 100 calories 5.9g 2.2g N/A
Calories per 10 g protein 169kcal 448kcal N/A
Weight per 100 calories 323g 111g N/A
Fats 0.22g 0.15g 0%
Net carbs 4.27g 17.41g N/A
Magnesium 25mg 27mg 0%
Calcium 37mg 38mg 0%
Sugar 3.26g 6.48g N/A
Vitamin B2 0.104mg 0.106mg 0%
Choline 15.3mg 13.1mg 0%
Saturated fat 0.05g 0.052g 0%
Monounsaturated fat 0.01g 0.002g 0%
Polyunsaturated fat 0.113g 0.092g 0%
Tryptophan 0.019mg 0.04mg 0%
Threonine 0.079mg 0.107mg 0%
Isoleucine 0.066mg 0.07mg 0%
Leucine 0.112mg 0.118mg 0%
Lysine 0.088mg 0.084mg 0%
Methionine 0.022mg 0.037mg 0%
Phenylalanine 0.067mg 0.114mg 0%
Valine 0.09mg 0.11mg 0%
Histidine 0.034mg 0.039mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Contains more FatsFats +46.7%
Contains more WaterWater +19.2%
Contains more CarbsCarbs +197.1%
Contains more OtherOther +104.5%
~equal in Protein ~2.01g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
36% 63%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains more Mono. FatMonounsaturated fat +400%
Contains more Poly. FatPolyunsaturated fat +22.8%
~equal in Saturated fat ~0.052g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
21% 9% 36% 34%
Starch: 0.88 g
Sucrose: 0.36 g
Glucose: 1.51 g
Fructose: 1.39 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
52% 17% 4% 4% 23%
Starch: 7.05 g
Sucrose: 2.28 g
Glucose: 0.57 g
Fructose: 0.5 g
Lactose: 0 g
Maltose: 3.12 g
Galactose: 0 g
Contains more GlucoseGlucose +164.9%
Contains more FructoseFructose +178%
Contains more StarchStarch +701.1%
Contains more SucroseSucrose +533.3%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/nutrients
  2. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.