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  6. Green beans vs. Sweet potato

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

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Significant differences between green beans and sweet potato

  • Green beans have more vitamin K, vitamin C, and folate; however, sweet potato is richer in vitamin A, vitamin B5, vitamin B6, copper, and potassium.
  • Sweet potato covers your daily vitamin A needs 271% more than green beans.
  • Sweet potato has 27 times less vitamin K than green beans. Green beans have 47.9µg of vitamin K, while sweet potato has 1.8µg.
  • Sweet potato has a higher glycemic index. The glycemic index of sweet potato is 70, while the glycemic index of green beans is 20.

Specific food types used in this comparison are Beans, snap, green, cooked, boiled, drained, without salt and Sweet potato, raw, unprepared.

Infographic

Green beans 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
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 +46.7%
Contains less SodiumSodium -98.2%
Contains more MagnesiumMagnesium +38.9%
Contains more PotassiumPotassium +130.8%
Contains more CopperCopper +164.9%
Contains more ZincZinc +20%
Contains more PhosphorusPhosphorus +62.1%
Contains more SeleniumSelenium +200%
~equal in Iron ~0.61mg
~equal in Manganese ~0.258mg

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
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 +304.2%
Contains more Vitamin EVitamin E +76.9%
Contains more Vitamin B2Vitamin B2 +59%
Contains more Vitamin KVitamin K +2561.1%
Contains more FolateFolate +200%
Contains more CholineCholine +37.4%
Contains more Vitamin AVitamin A +2115.6%
Contains more Vitamin B5Vitamin B5 +981.1%
Contains more Vitamin B6Vitamin B6 +273.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.078mg
~equal in Vitamin B3 ~0.557mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green beans Sweet potato DV% diff.
Vitamin A 32µg 709µg 75%
Vitamin K 47.9µg 1.8µg 38%
Vitamin B5 0.074mg 0.8mg 15%
Vitamin B6 0.056mg 0.209mg 12%
Copper 0.057mg 0.151mg 10%
Vitamin C 9.7mg 2.4mg 8%
Folate 33µg 11µg 6%
Potassium 146mg 337mg 6%
Starch 12.65g 5%
Carbs 7.88g 20.12g 4%
Phosphorus 29mg 47mg 3%
Vitamin B2 0.097mg 0.061mg 3%
Calories 35kcal 86kcal 3%
Magnesium 18mg 25mg 2%
Sodium 1mg 55mg 2%
Selenium 0.2µg 0.6µg 1%
Choline 16.9mg 12.3mg 1%
Polyunsaturated fat 0.145g 0.014g 1%
Protein 1.89g 1.57g 1%
Fructose 0.7g 1%
Manganese 0.285mg 0.258mg 1%
Iron 0.65mg 0.61mg 1%
Vitamin E 0.46mg 0.26mg 1%
Calcium 44mg 30mg 1%
Fiber 3.2g 3g 1%
Fats 0.28g 0.05g 0%
Net carbs 4.68g 17.12g N/A
Sugar 3.63g 4.18g N/A
Zinc 0.25mg 0.3mg 0%
Vitamin B1 0.074mg 0.078mg 0%
Vitamin B3 0.614mg 0.557mg 0%
Saturated fat 0.064g 0.018g 0%
Monounsaturated fat 0.011g 0.001g 0%
Tryptophan 0.02mg 0.031mg 0%
Threonine 0.082mg 0.083mg 0%
Isoleucine 0.069mg 0.055mg 0%
Leucine 0.116mg 0.092mg 0%
Lysine 0.091mg 0.066mg 0%
Methionine 0.023mg 0.029mg 0%
Phenylalanine 0.069mg 0.089mg 0%
Valine 0.093mg 0.086mg 0%
Histidine 0.035mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 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 +20.4%
Contains more FatsFats +460%
Contains more WaterWater +15.5%
Contains more CarbsCarbs +155.3%
Contains more OtherOther +34.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 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 +1000%
Contains more Poly. FatPolyunsaturated fat +935.7%
Contains less Sat. FatSaturated fat -71.9%

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 beans - 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/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.