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  6. Sweet potato vs. Beans

Sweet potato vs. Beans — In-Depth Nutrition Comparison

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What are the main differences between sweet potato and beans?

  • Sweet potato is richer in vitamin A and vitamin B6, while beans are higher in zinc, fiber, phosphorus, selenium, copper, and vitamin B1.
  • Sweet potato's daily need coverage for vitamin A is 282% higher.
  • Beans have 2 times less vitamin B6 than sweet potato. Sweet potato has 0.209mg of vitamin B6, while beans have 0.13mg.
  • Sweet potato has a higher glycemic index (70) than beans (33).

We used Sweet potato, raw, unprepared and Beans, baked, canned, no salt added types in this comparison.

Infographic

Sweet potato vs Beans 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% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Beans
Beans
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more PotassiumPotassium +13.9%
Contains more IronIron +110.3%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +28%
Contains more CalciumCalcium +66.7%
Contains more CopperCopper +36.4%
Contains more ZincZinc +366.7%
Contains more PhosphorusPhosphorus +121.3%
Contains less SodiumSodium -98.2%
Contains more SeleniumSelenium +650%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Beans
Beans
4
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin AVitamin A +14080%
Contains more Vitamin EVitamin E +73.3%
Contains more Vitamin B3Vitamin B3 +29.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +60.8%
Contains more Vitamin KVitamin K +125%
Contains more Vitamin CVitamin C +29.2%
Contains more Vitamin B1Vitamin B1 +92.3%
Contains more FolateFolate +118.2%
Contains more CholineCholine +150.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.06mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Beans DV% diff.
Vitamin A 709µg 5µg 78%
Vitamin B5 0.8mg 16%
Manganese 0.258mg 11%
Fiber 3g 5.5g 10%
Zinc 0.3mg 1.4mg 10%
Phosphorus 47mg 104mg 8%
Selenium 0.6µg 4.5µg 7%
Vitamin B6 0.209mg 0.13mg 6%
Protein 1.57g 4.8g 6%
Copper 0.151mg 0.206mg 6%
Vitamin B1 0.078mg 0.15mg 6%
Starch 12.65g 5%
Iron 0.61mg 0.29mg 4%
Folate 11µg 24µg 3%
Choline 12.3mg 30.8mg 3%
Calcium 30mg 50mg 2%
Magnesium 25mg 32mg 2%
Sodium 55mg 1mg 2%
Vitamin K 1.8µg 0.8µg 1%
Vitamin B3 0.557mg 0.43mg 1%
Polyunsaturated fat 0.014g 0.172g 1%
Calories 86kcal 105kcal 1%
Fructose 0.7g 1%
Fats 0.05g 0.4g 1%
Potassium 337mg 296mg 1%
Vitamin C 2.4mg 3.1mg 1%
Vitamin E 0.26mg 0.15mg 1%
Carbs 20.12g 20.49g 0%
Net carbs 17.12g 14.99g N/A
Sugar 4.18g 7.78g N/A
Vitamin B2 0.061mg 0.06mg 0%
Saturated fat 0.018g 0.103g 0%
Monounsaturated fat 0.001g 0.035g 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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Beans
Beans
4
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +205.7%
Contains more FatsFats +700%
Contains more OtherOther +74.5%
~equal in Carbs ~20.49g
~equal in Water ~72.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Beans
Beans
2
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains less Sat. FatSaturated fat -82.5%
Contains more Mono. FatMonounsaturated fat +3400%
Contains more Poly. FatPolyunsaturated fat +1128.6%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.