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  6. Sweet potato vs. Cranberry bean raw

Sweet potato vs. Cranberry bean raw — In-Depth Nutrition Comparison

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What are the main differences between sweet potato and cranberry bean raw?

  • Sweet potato is richer in vitamin A, while cranberry bean raw is higher in folate, fiber, copper, vitamin B1, iron, phosphorus, magnesium, zinc, and potassium.
  • Sweet potato's daily need coverage for vitamin A is 284% higher.
  • Sweet potato has a higher glycemic index (70) than cranberry bean raw (35).

We used Sweet potato, raw, unprepared and Beans, cranberry (roman), mature seeds, raw types in this comparison.

Infographic

Sweet potato vs Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more MagnesiumMagnesium +524%
Contains more CalciumCalcium +323.3%
Contains more PotassiumPotassium +295.3%
Contains more IronIron +719.7%
Contains more CopperCopper +425.8%
Contains more ZincZinc +1110%
Contains more PhosphorusPhosphorus +691.5%
Contains less SodiumSodium -89.1%
Contains more ManganeseManganese +256.6%
Contains more SeleniumSelenium +2016.7%

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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +857.7%
Contains more Vitamin B2Vitamin B2 +249.2%
Contains more Vitamin B3Vitamin B3 +161.2%
Contains more Vitamin B6Vitamin B6 +47.8%
Contains more FolateFolate +5390.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.748mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Cranberry bean raw DV% diff.
Folate 11µg 604µg 148%
Fiber 3g 24.7g 87%
Vitamin A 709µg 0µg 79%
Copper 0.151mg 0.794mg 71%
Vitamin B1 0.078mg 0.747mg 56%
Iron 0.61mg 5mg 55%
Phosphorus 47mg 372mg 46%
Protein 1.57g 23.03g 43%
Magnesium 25mg 156mg 31%
Zinc 0.3mg 3.63mg 30%
Potassium 337mg 1332mg 29%
Manganese 0.258mg 0.92mg 29%
Selenium 0.6µg 12.7µg 22%
Carbs 20.12g 60.05g 13%
Vitamin B2 0.061mg 0.213mg 12%
Calories 86kcal 335kcal 12%
Calcium 30mg 127mg 10%
Vitamin B6 0.209mg 0.309mg 8%
Vitamin B3 0.557mg 1.455mg 6%
Starch 12.65g 5%
Polyunsaturated fat 0.014g 0.527g 3%
Vitamin C 2.4mg 0mg 3%
Sodium 55mg 6mg 2%
Fats 0.05g 1.23g 2%
Vitamin E 0.26mg 2%
Choline 12.3mg 2%
Vitamin K 1.8µg 2%
Saturated fat 0.018g 0.316g 1%
Vitamin B5 0.8mg 0.748mg 1%
Fructose 0.7g 1%
Net carbs 17.12g 35.35g N/A
Sugar 4.18g N/A
Monounsaturated fat 0.001g 0.106g 0%
Tryptophan 0.031mg 0.273mg 0%
Threonine 0.083mg 0.969mg 0%
Isoleucine 0.055mg 1.017mg 0%
Leucine 0.092mg 1.838mg 0%
Lysine 0.066mg 1.58mg 0%
Methionine 0.029mg 0.346mg 0%
Phenylalanine 0.089mg 1.245mg 0%
Valine 0.086mg 1.205mg 0%
Histidine 0.031mg 0.641mg 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more WaterWater +523.7%
Contains more ProteinProtein +1366.9%
Contains more FatsFats +2360%
Contains more CarbsCarbs +198.5%
Contains more OtherOther +236.7%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains less Sat. FatSaturated fat -94.3%
Contains more Mono. FatMonounsaturated fat +10500%
Contains more Poly. FatPolyunsaturated fat +3664.3%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.