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

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How are sweet potato and adzuki bean different?

  • Sweet potato is richer in vitamin A, while adzuki bean is higher in folate, copper, manganese, iron, phosphorus, zinc, fiber, vitamin B1, and potassium.
  • Sweet potato covers your daily need for vitamin A, 283% more than adzuki bean.
  • Sweet potato has a higher glycemic index (70) than adzuki bean (29).

Sweet potato, raw, unprepared and Beans, adzuki, mature seeds, raw types were used in this article.

Infographic

Sweet potato vs Adzuki bean 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Contains more MagnesiumMagnesium +408%
Contains more CalciumCalcium +120%
Contains more PotassiumPotassium +272.1%
Contains more IronIron +716.4%
Contains more CopperCopper +624.5%
Contains more ZincZinc +1580%
Contains more PhosphorusPhosphorus +710.6%
Contains less SodiumSodium -90.9%
Contains more ManganeseManganese +570.5%
Contains more SeleniumSelenium +416.7%

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%
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 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +70800%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +483.3%
Contains more Vitamin B2Vitamin B2 +260.7%
Contains more Vitamin B3Vitamin B3 +372.2%
Contains more Vitamin B5Vitamin B5 +83.9%
Contains more Vitamin B6Vitamin B6 +67.9%
Contains more FolateFolate +5554.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Contains more WaterWater +475%
Contains more ProteinProtein +1165.6%
Contains more FatsFats +960%
Contains more CarbsCarbs +212.6%
Contains more OtherOther +232.7%

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
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains less Sat. FatSaturated fat -90.6%
Contains more Mono. FatMonounsaturated fat +4900%
Contains more Poly. FatPolyunsaturated fat +707.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sweet potato Adzuki bean
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Adzuki bean DV% diff.
Folate 11µg 622µg 153%
Copper 0.151mg 1.094mg 105%
Vitamin A 709µg 1µg 79%
Manganese 0.258mg 1.73mg 64%
Iron 0.61mg 4.98mg 55%
Phosphorus 47mg 381mg 48%
Zinc 0.3mg 5.04mg 43%
Fiber 3g 12.7g 39%
Protein 1.57g 19.87g 37%
Vitamin B1 0.078mg 0.455mg 31%
Potassium 337mg 1254mg 27%
Magnesium 25mg 127mg 24%
Carbs 20.12g 62.9g 14%
Vitamin B5 0.8mg 1.471mg 13%
Vitamin B3 0.557mg 2.63mg 13%
Vitamin B2 0.061mg 0.22mg 12%
Calories 86kcal 329kcal 12%
Vitamin B6 0.209mg 0.351mg 11%
Starch 12.65g 5%
Selenium 0.6µg 3.1µg 5%
Calcium 30mg 66mg 4%
Vitamin C 2.4mg 0mg 3%
Sodium 55mg 5mg 2%
Choline 12.3mg 2%
Vitamin E 0.26mg 2%
Vitamin K 1.8µg 2%
Polyunsaturated fat 0.014g 0.113g 1%
Saturated fat 0.018g 0.191g 1%
Fats 0.05g 0.53g 1%
Fructose 0.7g 1%
Net carbs 17.12g 50.2g N/A
Sugar 4.18g N/A
Monounsaturated fat 0.001g 0.05g 0%
Tryptophan 0.031mg 0.191mg 0%
Threonine 0.083mg 0.674mg 0%
Isoleucine 0.055mg 0.791mg 0%
Leucine 0.092mg 1.668mg 0%
Lysine 0.066mg 1.497mg 0%
Methionine 0.029mg 0.21mg 0%
Phenylalanine 0.089mg 1.052mg 0%
Valine 0.086mg 1.023mg 0%
Histidine 0.031mg 0.524mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Adzuki bean
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
31%
Sweet potato
65%
Adzuki bean
Minerals Daily Need Coverage Score
20%
Sweet potato
132%
Adzuki bean

Comparison summary

Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 0.173g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $1.8)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 4.18g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 50mg)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.