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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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How are Green bean raw and Sweet potato different?

  • Green bean raw is higher in Vitamin K, Vitamin C, Folate, and Iron, however, Sweet potato is richer in Vitamin A RAE, Vitamin B5, Copper, and Vitamin B6.
  • Daily need coverage for Vitamin A RAE from Sweet potato is 75% higher.
  • Green bean raw contains 24 times more Vitamin K than Sweet potato. While Green bean raw contains 43µg of Vitamin K, Sweet potato contains only 1.8µg.

Beans, snap, green, raw and Sweet potato, raw, unprepared are the varieties used in this article.

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.
Green bean raw
Green bean raw
3
:
5
Sweet potato
Sweet potato
Contains more Calcium +23.3%
Contains more Iron +68.9%
Contains less Sodium -89.1%
Contains more Phosphorus +23.7%
Contains more Potassium +59.7%
Contains more Zinc +25%
Contains more Copper +118.8%
Contains more Manganese +19.4%
Equal in Magnesium - 25
Equal in Selenium - 0.6
Green bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 18% 17% 19% 1% 7% 24% 29% 4%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Contains more Calcium +23.3%
Contains more Iron +68.9%
Contains less Sodium -89.1%
Contains more Phosphorus +23.7%
Contains more Potassium +59.7%
Contains more Zinc +25%
Contains more Copper +118.8%
Contains more Manganese +19.4%
Equal in Magnesium - 25
Equal in Selenium - 0.6

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.
Green bean raw
Green bean raw
7
:
3
Sweet potato
Sweet potato
Contains more Vitamin E +57.7%
Contains more Vitamin C +408.3%
Contains more Vitamin B2 +70.5%
Contains more Vitamin B3 +31.8%
Contains more Folate +200%
Contains more Vitamin K +2288.9%
Contains more Vitamin A +1956.1%
Contains more Vitamin B5 +255.6%
Contains more Vitamin B6 +48.2%
Equal in Vitamin B1 - 0.078
Green bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 42% 9% 0% 41% 21% 24% 14% 14% 33% 25% 0% 108%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Contains more Vitamin E +57.7%
Contains more Vitamin C +408.3%
Contains more Vitamin B2 +70.5%
Contains more Vitamin B3 +31.8%
Contains more Folate +200%
Contains more Vitamin K +2288.9%
Contains more Vitamin A +1956.1%
Contains more Vitamin B5 +255.6%
Contains more Vitamin B6 +48.2%
Equal in Vitamin B1 - 0.078

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Green bean raw
Green bean raw
3
:
2
Sweet potato
Sweet potato
Contains more Protein +16.6%
Contains more Fats +340%
Contains more Water +16.9%
Contains more Carbs +188.7%
Contains more Other +48.5%
Green bean raw
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more Protein +16.6%
Contains more Fats +340%
Contains more Water +16.9%
Contains more Carbs +188.7%
Contains more Other +48.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Green bean raw
Green bean raw
2
:
1
Sweet potato
Sweet potato
Contains more Monounsaturated Fat +900%
Contains more Polyunsaturated fat +707.1%
Contains less Saturated Fat -64%
Green bean raw
29% 6% 65%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.113 g
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Contains more Monounsaturated Fat +900%
Contains more Polyunsaturated fat +707.1%
Contains less Saturated Fat -64%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Green bean raw
Green bean raw
2
:
2
Sweet potato
Sweet potato
Contains more Glucose +57.3%
Contains more Fructose +98.6%
Contains more Starch +1337.5%
Contains more Sucrose +600%
Green bean raw
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
Sweet potato
75% 15% 6% 4%
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 Glucose +57.3%
Contains more Fructose +98.6%
Contains more Starch +1337.5%
Contains more Sucrose +600%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Green bean raw Sweet potato
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Green bean raw Sweet potato Opinion
Net carbs 4.27g 17.12g Sweet potato
Protein 1.83g 1.57g Green bean raw
Fats 0.22g 0.05g Green bean raw
Carbs 6.97g 20.12g Sweet potato
Calories 31kcal 86kcal Sweet potato
Starch 0.88g 12.65g Sweet potato
Fructose 1.39g 0.7g Green bean raw
Sugar 3.26g 4.18g Green bean raw
Fiber 2.7g 3g Sweet potato
Calcium 37mg 30mg Green bean raw
Iron 1.03mg 0.61mg Green bean raw
Magnesium 25mg 25mg
Phosphorus 38mg 47mg Sweet potato
Potassium 211mg 337mg Sweet potato
Sodium 6mg 55mg Green bean raw
Zinc 0.24mg 0.3mg Sweet potato
Copper 0.069mg 0.151mg Sweet potato
Manganese 0.216mg 0.258mg Sweet potato
Selenium 0.6µg 0.6µg
Vitamin A 690IU 14187IU Sweet potato
Vitamin A RAE 35µg 709µg Sweet potato
Vitamin E 0.41mg 0.26mg Green bean raw
Vitamin C 12.2mg 2.4mg Green bean raw
Vitamin B1 0.082mg 0.078mg Green bean raw
Vitamin B2 0.104mg 0.061mg Green bean raw
Vitamin B3 0.734mg 0.557mg Green bean raw
Vitamin B5 0.225mg 0.8mg Sweet potato
Vitamin B6 0.141mg 0.209mg Sweet potato
Folate 33µg 11µg Green bean raw
Vitamin K 43µg 1.8µg Green bean raw
Tryptophan 0.019mg 0.031mg Sweet potato
Threonine 0.079mg 0.083mg Sweet potato
Isoleucine 0.066mg 0.055mg Green bean raw
Leucine 0.112mg 0.092mg Green bean raw
Lysine 0.088mg 0.066mg Green bean raw
Methionine 0.022mg 0.029mg Sweet potato
Phenylalanine 0.067mg 0.089mg Sweet potato
Valine 0.09mg 0.086mg Green bean raw
Histidine 0.034mg 0.031mg Green bean raw
Saturated Fat 0.05g 0.018g Sweet potato
Monounsaturated Fat 0.01g 0.001g Green bean raw
Polyunsaturated fat 0.113g 0.014g Green bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green bean raw Sweet potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
27%
Green bean raw
85%
Sweet potato
Minerals Daily Need Coverage Score
16%
Green bean raw
20%
Sweet potato

Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.032g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $1.6)
Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is lower in Sugar?
Green bean raw
Green bean raw is lower in Sugar (difference - 0.92g)
Which food contains less Sodium?
Green bean raw
Green bean raw contains less Sodium (difference - 49mg)
Which food is lower in glycemic index?
Green bean raw
Green bean raw is lower in glycemic index (difference - 50)
Which food is richer in vitamins?
Green bean raw
Green bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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/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.