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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, vitamin B5, copper, and vitamin B6.
  • Daily need coverage for vitamin A for sweet potato is 270% 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.
  • Green bean raw has a lower glycemic index (20) than sweet potato (70).

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.
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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more CalciumCalcium +23.3%
Contains more IronIron +68.9%
Contains less SodiumSodium -89.1%
Contains more PotassiumPotassium +59.7%
Contains more CopperCopper +118.8%
Contains more ZincZinc +25%
Contains more PhosphorusPhosphorus +23.7%
Contains more ManganeseManganese +19.4%
~equal in Magnesium ~25mg
~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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
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 +408.3%
Contains more Vitamin EVitamin E +57.7%
Contains more Vitamin B2Vitamin B2 +70.5%
Contains more Vitamin B3Vitamin B3 +31.8%
Contains more Vitamin KVitamin K +2288.9%
Contains more FolateFolate +200%
Contains more CholineCholine +24.4%
Contains more Vitamin AVitamin A +1925.7%
Contains more Vitamin B5Vitamin B5 +255.6%
Contains more Vitamin B6Vitamin B6 +48.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.078mg
~equal in Vitamin B12 ~0µg

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
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 +16.6%
Contains more FatsFats +340%
Contains more WaterWater +16.9%
Contains more CarbsCarbs +188.7%
Contains more OtherOther +48.5%

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
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 +900%
Contains more Poly. FatPolyunsaturated fat +707.1%
Contains less Sat. FatSaturated fat -64%

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
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 GlucoseGlucose +57.3%
Contains more FructoseFructose +98.6%
Contains more StarchStarch +1337.5%
Contains more SucroseSucrose +600%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 DV% diff.
Vitamin A 35µg 709µg 75%
Vitamin K 43µg 1.8µg 34%
Vitamin B5 0.225mg 0.8mg 12%
Vitamin C 12.2mg 2.4mg 11%
Copper 0.069mg 0.151mg 9%
Folate 33µg 11µg 6%
Iron 1.03mg 0.61mg 5%
Starch 0.88g 12.65g 5%
Vitamin B6 0.141mg 0.209mg 5%
Carbs 6.97g 20.12g 4%
Potassium 211mg 337mg 4%
Vitamin B2 0.104mg 0.061mg 3%
Calories 31kcal 86kcal 3%
Manganese 0.216mg 0.258mg 2%
Sodium 6mg 55mg 2%
Vitamin B3 0.734mg 0.557mg 1%
Choline 15.3mg 12.3mg 1%
Polyunsaturated fat 0.113g 0.014g 1%
Protein 1.83g 1.57g 1%
Fructose 1.39g 0.7g 1%
Vitamin E 0.41mg 0.26mg 1%
Phosphorus 38mg 47mg 1%
Zinc 0.24mg 0.3mg 1%
Fiber 2.7g 3g 1%
Calcium 37mg 30mg 1%
Fats 0.22g 0.05g 0%
Net carbs 4.27g 17.12g N/A
Magnesium 25mg 25mg 0%
Sugar 3.26g 4.18g N/A
Selenium 0.6µg 0.6µg 0%
Vitamin B1 0.082mg 0.078mg 0%
Saturated fat 0.05g 0.018g 0%
Monounsaturated fat 0.01g 0.001g 0%
Tryptophan 0.019mg 0.031mg 0%
Threonine 0.079mg 0.083mg 0%
Isoleucine 0.066mg 0.055mg 0%
Leucine 0.112mg 0.092mg 0%
Lysine 0.088mg 0.066mg 0%
Methionine 0.022mg 0.029mg 0%
Phenylalanine 0.067mg 0.089mg 0%
Valine 0.09mg 0.086mg 0%
Histidine 0.034mg 0.031mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green bean raw Sweet potato
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
23%
Green bean raw
31%
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.