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  6. Soup beans vs. Sweet potato

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

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The main differences between soup beans and sweet potato

  • Soup beans are richer in selenium, iron, and fiber, yet sweet potato is richer in vitamin A, vitamin B5, and vitamin B6.
  • Daily need coverage for vitamin A for sweet potato is 251% higher.
  • Soup beans contain 76 times more saturated fat than sweet potato. Soup beans contain 1.37g of saturated fat, while sweet potato contains 0.018g.

Food types used in this article are Soup, bean with ham, canned, chunky, ready-to-serve and Sweet potato, raw, unprepared.

Infographic

Soup 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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
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 IronIron +118%
Contains more ZincZinc +46.7%
Contains more PhosphorusPhosphorus +25.5%
Contains more ManganeseManganese +12.4%
Contains more SeleniumSelenium +1050%
Contains more MagnesiumMagnesium +31.6%
Contains more PotassiumPotassium +92.6%
Contains less SodiumSodium -86.3%
~equal in Calcium ~30mg
~equal in Copper ~0.151mg

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
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 B3Vitamin B3 +25.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +33.3%
Contains more Vitamin AVitamin A +775.3%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B5Vitamin B5 +1900%
Contains more Vitamin B6Vitamin B6 +318%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.061mg
~equal in Folate ~11µg

All nutrients comparison - raw data values

Nutrient Soup beans Sweet potato DV% diff.
Vitamin A 81µg 709µg 70%
Sodium 400mg 55mg 15%
Vitamin B5 0.04mg 0.8mg 15%
Vitamin B6 0.05mg 0.209mg 12%
Selenium 6.9µg 0.6µg 11%
Iron 1.33mg 0.61mg 9%
Protein 5.19g 1.57g 7%
Saturated fat 1.37g 0.018g 6%
Fiber 4.6g 3g 6%
Potassium 175mg 337mg 5%
Fats 3.5g 0.05g 5%
Starch 12.65g 5%
Monounsaturated fat 1.58g 0.001g 4%
Carbs 11.16g 20.12g 3%
Cholesterol 9mg 0mg 3%
Polyunsaturated fat 0.39g 0.014g 3%
Vitamin E 0.26mg 2%
Vitamin B1 0.06mg 0.078mg 2%
Phosphorus 59mg 47mg 2%
Choline 12.3mg 2%
Vitamin K 1.8µg 2%
Vitamin B12 0.03µg 0µg 1%
Vitamin B3 0.7mg 0.557mg 1%
Fructose 0.7g 1%
Vitamin C 1.8mg 2.4mg 1%
Zinc 0.44mg 0.3mg 1%
Copper 0.16mg 0.151mg 1%
Manganese 0.29mg 0.258mg 1%
Magnesium 19mg 25mg 1%
Calories 95kcal 86kcal 0%
Net carbs 6.56g 17.12g N/A
Calcium 32mg 30mg 0%
Sugar 4.18g N/A
Vitamin B2 0.06mg 0.061mg 0%
Folate 12µg 11µg 0%
Tryptophan 0.031mg 0%
Threonine 0.083mg 0%
Isoleucine 0.055mg 0%
Leucine 0.092mg 0%
Lysine 0.066mg 0%
Methionine 0.029mg 0%
Phenylalanine 0.089mg 0%
Valine 0.086mg 0%
Histidine 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 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 +230.6%
Contains more FatsFats +6900%
Contains more OtherOther +55.1%
Contains more CarbsCarbs +80.3%
~equal in Water ~77.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 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 +157900%
Contains more Poly. FatPolyunsaturated fat +2685.7%
Contains less Sat. FatSaturated fat -98.7%

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.