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  6. Sweet potato vs. Navy bean raw

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

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Summary of differences between sweet potato and navy bean raw

  • Sweet potato has more vitamin A; however, navy bean raw is higher in folate, vitamin B1, copper, vitamin C, magnesium, iron, vitamin B2, phosphorus, and manganese.
  • Sweet potato covers your daily need for vitamin A, 284% more than navy bean raw.
  • The glycemic index of sweet potato is higher.

These are the specific foods used in this comparison Sweet potato, raw, unprepared and Beans, navy, mature seeds, sprouted, raw.

Infographic

Sweet potato vs Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +100%
Contains more MagnesiumMagnesium +304%
Contains more IronIron +216.4%
Contains more CopperCopper +135.8%
Contains more ZincZinc +196.7%
Contains more PhosphorusPhosphorus +112.8%
Contains less SodiumSodium -76.4%
Contains more ManganeseManganese +58.1%
~equal in Potassium ~307mg
~equal in Selenium ~0.6µg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +683.3%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +252.5%
Contains more Vitamin B3Vitamin B3 +119%
Contains more FolateFolate +1100%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.825mg
~equal in Vitamin B6 ~0.191mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Navy bean raw DV% diff.
Vitamin A 709µg 0µg 79%
Folate 11µg 132µg 30%
Vitamin B1 0.078mg 0.39mg 26%
Copper 0.151mg 0.356mg 23%
Vitamin C 2.4mg 18.8mg 18%
Magnesium 25mg 101mg 18%
Iron 0.61mg 1.93mg 17%
Fiber 3g 12%
Vitamin B2 0.061mg 0.215mg 12%
Protein 1.57g 6.15g 9%
Phosphorus 47mg 100mg 8%
Manganese 0.258mg 0.408mg 7%
Starch 12.65g 5%
Zinc 0.3mg 0.89mg 5%
Vitamin B3 0.557mg 1.22mg 4%
Polyunsaturated fat 0.014g 0.407g 3%
Calcium 30mg 15mg 2%
Carbs 20.12g 13.05g 2%
Vitamin K 1.8µg 2%
Choline 12.3mg 2%
Sodium 55mg 13mg 2%
Vitamin E 0.26mg 2%
Vitamin B6 0.209mg 0.191mg 1%
Calories 86kcal 67kcal 1%
Fructose 0.7g 1%
Fats 0.05g 0.7g 1%
Potassium 337mg 307mg 1%
Net carbs 17.12g 13.05g N/A
Sugar 4.18g N/A
Selenium 0.6µg 0.6µg 0%
Vitamin B5 0.8mg 0.825mg 0%
Saturated fat 0.018g 0.085g 0%
Monounsaturated fat 0.001g 0.052g 0%
Tryptophan 0.031mg 0.064mg 0%
Threonine 0.083mg 0.258mg 0%
Isoleucine 0.055mg 0.273mg 0%
Leucine 0.092mg 0.442mg 0%
Lysine 0.066mg 0.35mg 0%
Methionine 0.029mg 0.064mg 0%
Phenylalanine 0.089mg 0.31mg 0%
Valine 0.086mg 0.316mg 0%
Histidine 0.031mg 0.172mg 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% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more CarbsCarbs +54.2%
Contains more ProteinProtein +291.7%
Contains more FatsFats +1300%
~equal in Water ~79.15g
~equal in Other ~0.95g

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -78.8%
Contains more Mono. FatMonounsaturated fat +5100%
Contains more Poly. FatPolyunsaturated fat +2807.1%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.