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  6. Green bean vs. Sweet potato

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

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Differences between Green bean and Sweet potato

  • Green bean has more Vitamin K, and Folate, while Sweet potato has more Vitamin A RAE, Vitamin B6, Vitamin B5, Copper, Vitamin C, Potassium, Manganese, and Vitamin B3.
  • Sweet potato's daily need coverage for Vitamin A RAE is 103% higher.
  • Sweet potato contains 21 times less Vitamin K than Green bean. Green bean contains 47.9µg of Vitamin K, while Sweet potato contains 2.3µg.

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

Infographic

Green bean 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
Green bean
2
:
7
Sweet potato
Sweet potato
Contains more Calcium +15.8%
Contains less Sodium -97.2%
Contains more Magnesium +50%
Contains more Phosphorus +86.2%
Contains more Potassium +225.3%
Contains more Zinc +28%
Contains more Copper +182.5%
Contains more Manganese +74.4%
Equal in Iron - 0.69
Equal in Selenium - 0.2
Green bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Contains more Calcium +15.8%
Contains less Sodium -97.2%
Contains more Magnesium +50%
Contains more Phosphorus +86.2%
Contains more Potassium +225.3%
Contains more Zinc +28%
Contains more Copper +182.5%
Contains more Manganese +74.4%
Equal in Iron - 0.69
Equal in Selenium - 0.2

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
Green bean
2
:
8
Sweet potato
Sweet potato
Contains more Folate +450%
Contains more Vitamin K +1982.6%
Contains more Vitamin A +2936%
Contains more Vitamin E +54.3%
Contains more Vitamin C +102.1%
Contains more Vitamin B1 +44.6%
Contains more Vitamin B3 +142.2%
Contains more Vitamin B5 +1094.6%
Contains more Vitamin B6 +410.7%
Equal in Vitamin B2 - 0.106
Green bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
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 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
Contains more Folate +450%
Contains more Vitamin K +1982.6%
Contains more Vitamin A +2936%
Contains more Vitamin E +54.3%
Contains more Vitamin C +102.1%
Contains more Vitamin B1 +44.6%
Contains more Vitamin B3 +142.2%
Contains more Vitamin B5 +1094.6%
Contains more Vitamin B6 +410.7%
Equal in Vitamin B2 - 0.106

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Green bean
Green bean
2
:
3
Sweet potato
Sweet potato
Contains more Fats +86.7%
Contains more Water +17.7%
Contains more Carbs +162.8%
Contains more Other +84.9%
Equal in Protein - 2.01
Green bean
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Sweet potato
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 Fats +86.7%
Contains more Water +17.7%
Contains more Carbs +162.8%
Contains more Other +84.9%
Equal in Protein - 2.01

Fat Type Comparison

Fat type breakdown side-by-side comparison
Green bean
Green bean
2
:
1
Sweet potato
Sweet potato
Contains more Monounsaturated Fat +450%
Contains more Polyunsaturated fat +57.6%
Contains less Saturated Fat -18.8%
Green bean
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
Sweet potato
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
Contains more Monounsaturated Fat +450%
Contains more Polyunsaturated fat +57.6%
Contains less Saturated Fat -18.8%

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 Sweet potato
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Green bean Sweet potato Opinion
Net carbs 4.68g 17.41g Sweet potato
Protein 1.89g 2.01g Sweet potato
Fats 0.28g 0.15g Green bean
Carbs 7.88g 20.71g Sweet potato
Calories 35kcal 90kcal Sweet potato
Starch 7.05g Sweet potato
Fructose 0.5g Sweet potato
Sugar 3.63g 6.48g Green bean
Fiber 3.2g 3.3g Sweet potato
Calcium 44mg 38mg Green bean
Iron 0.65mg 0.69mg Sweet potato
Magnesium 18mg 27mg Sweet potato
Phosphorus 29mg 54mg Sweet potato
Potassium 146mg 475mg Sweet potato
Sodium 1mg 36mg Green bean
Zinc 0.25mg 0.32mg Sweet potato
Copper 0.057mg 0.161mg Sweet potato
Manganese 0.285mg 0.497mg Sweet potato
Selenium 0.2µg 0.2µg
Vitamin A 633IU 19218IU Sweet potato
Vitamin A RAE 32µg 961µg Sweet potato
Vitamin E 0.46mg 0.71mg Sweet potato
Vitamin C 9.7mg 19.6mg Sweet potato
Vitamin B1 0.074mg 0.107mg Sweet potato
Vitamin B2 0.097mg 0.106mg Sweet potato
Vitamin B3 0.614mg 1.487mg Sweet potato
Vitamin B5 0.074mg 0.884mg Sweet potato
Vitamin B6 0.056mg 0.286mg Sweet potato
Folate 33µg 6µg Green bean
Vitamin K 47.9µg 2.3µg Green bean
Tryptophan 0.02mg 0.04mg Sweet potato
Threonine 0.082mg 0.107mg Sweet potato
Isoleucine 0.069mg 0.07mg Sweet potato
Leucine 0.116mg 0.118mg Sweet potato
Lysine 0.091mg 0.084mg Green bean
Methionine 0.023mg 0.037mg Sweet potato
Phenylalanine 0.069mg 0.114mg Sweet potato
Valine 0.093mg 0.11mg Sweet potato
Histidine 0.035mg 0.039mg Sweet potato
Saturated Fat 0.064g 0.052g Sweet potato
Monounsaturated Fat 0.011g 0.002g Green bean
Polyunsaturated fat 0.145g 0.092g Green bean

Which food is preferable for your diet?

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

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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
24%
Green bean
120%
Sweet potato
Minerals Daily Need Coverage Score
14%
Green bean
25%
Sweet potato

Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.012g)
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 richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Green bean
Green bean is lower in Sugar (difference - 2.85g)
Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 35mg)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 50)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.