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  6. Sweet potato vs. Baked beans

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

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Important differences between sweet potato and baked beans

  • Sweet potato has more vitamin A, vitamin B5, and vitamin B6; however, baked beans have more iron, fiber, selenium, folate, and phosphorus.
  • Sweet potato's daily need coverage for vitamin A is 284% more.
  • Sweet potato has 5 times more vitamin B5 than baked beans. Sweet potato has 0.8mg of vitamin B5, while baked beans have 0.155mg.
  • Sweet potato is lower in sodium.
  • Sweet potato has a higher glycemic index than baked beans.

The food varieties used in the comparison are Sweet potato, raw, unprepared and Beans, baked, home prepared.

Infographic

Sweet potato vs Baked 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains less SodiumSodium -87%
Contains more MagnesiumMagnesium +72%
Contains more CalciumCalcium +103.3%
Contains more IronIron +226.2%
Contains more ZincZinc +143.3%
Contains more PhosphorusPhosphorus +131.9%
Contains more SeleniumSelenium +850%
~equal in Potassium ~358mg
~equal in Copper ~0.159mg
~equal in Manganese ~0.255mg

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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin CVitamin C +118.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +24.5%
Contains more Vitamin B3Vitamin B3 +36.5%
Contains more Vitamin B5Vitamin B5 +416.1%
Contains more Vitamin B6Vitamin B6 +132.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +74.4%
Contains more FolateFolate +336.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Baked beans DV% diff.
Vitamin A 709µg 0µg 79%
Iron 0.61mg 1.99mg 17%
Sodium 55mg 422mg 16%
Vitamin B5 0.8mg 0.155mg 13%
Fiber 3g 5.5g 10%
Saturated fat 0.018g 1.948g 9%
Folate 11µg 48µg 9%
Vitamin B6 0.209mg 0.09mg 9%
Phosphorus 47mg 109mg 9%
Selenium 0.6µg 5.7µg 9%
Fats 0.05g 5.15g 8%
Protein 1.57g 5.54g 8%
Monounsaturated fat 0.001g 2.133g 5%
Polyunsaturated fat 0.014g 0.74g 5%
Vitamin B1 0.078mg 0.136mg 5%
Starch 12.65g 5%
Magnesium 25mg 43mg 4%
Zinc 0.3mg 0.73mg 4%
Calories 86kcal 155kcal 3%
Calcium 30mg 61mg 3%
Vitamin E 0.26mg 2%
Choline 12.3mg 2%
Cholesterol 0mg 5mg 2%
Vitamin K 1.8µg 2%
Vitamin C 2.4mg 1.1mg 1%
Carbs 20.12g 21.63g 1%
Fructose 0.7g 1%
Potassium 337mg 358mg 1%
Vitamin B3 0.557mg 0.408mg 1%
Vitamin B2 0.061mg 0.049mg 1%
Copper 0.151mg 0.159mg 1%
Net carbs 17.12g 16.13g N/A
Sugar 4.18g N/A
Manganese 0.258mg 0.255mg 0%
Tryptophan 0.031mg 0.067mg 0%
Threonine 0.083mg 0.228mg 0%
Isoleucine 0.055mg 0.242mg 0%
Leucine 0.092mg 0.428mg 0%
Lysine 0.066mg 0.379mg 0%
Methionine 0.029mg 0.086mg 0%
Phenylalanine 0.089mg 0.287mg 0%
Valine 0.086mg 0.282mg 0%
Histidine 0.031mg 0.153mg 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
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more WaterWater +18.6%
Contains more ProteinProtein +252.9%
Contains more FatsFats +10200%
Contains more OtherOther +156.1%
~equal in Carbs ~21.63g

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
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +213200%
Contains more Poly. FatPolyunsaturated fat +5185.7%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/nutrients
  2. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.