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  6. Sweet potato vs. Green beans

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

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Significant differences between sweet potato and green beans

  • Sweet potato has more vitamin A, vitamin B5, vitamin B6, copper, and potassium; however, green beans are richer in vitamin K, vitamin C, and folate.
  • Sweet potato covers your daily vitamin A needs 271% more than green beans.
  • Green beans have 11 times less vitamin B5 than sweet potato. Sweet potato has 0.8mg of vitamin B5, while green beans have 0.074mg.
  • Sweet potato has a higher glycemic index. The glycemic index of sweet potato is 70, while the glycemic index of green beans is 20.

Specific food types used in this comparison are Sweet potato, raw, unprepared and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Sweet potato vs Green 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more MagnesiumMagnesium +38.9%
Contains more PotassiumPotassium +130.8%
Contains more CopperCopper +164.9%
Contains more ZincZinc +20%
Contains more PhosphorusPhosphorus +62.1%
Contains more SeleniumSelenium +200%
Contains more CalciumCalcium +46.7%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +10.5%
~equal in Iron ~0.65mg

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin AVitamin A +2115.6%
Contains more Vitamin B5Vitamin B5 +981.1%
Contains more Vitamin B6Vitamin B6 +273.2%
Contains more Vitamin CVitamin C +304.2%
Contains more Vitamin EVitamin E +76.9%
Contains more Vitamin B2Vitamin B2 +59%
Contains more Vitamin B3Vitamin B3 +10.2%
Contains more Vitamin KVitamin K +2561.1%
Contains more FolateFolate +200%
Contains more CholineCholine +37.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.074mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Green beans DV% diff.
Vitamin A 709µg 32µg 75%
Vitamin K 1.8µg 47.9µg 38%
Vitamin B5 0.8mg 0.074mg 15%
Vitamin B6 0.209mg 0.056mg 12%
Copper 0.151mg 0.057mg 10%
Vitamin C 2.4mg 9.7mg 8%
Folate 11µg 33µg 6%
Potassium 337mg 146mg 6%
Starch 12.65g 5%
Carbs 20.12g 7.88g 4%
Phosphorus 47mg 29mg 3%
Vitamin B2 0.061mg 0.097mg 3%
Calories 86kcal 35kcal 3%
Magnesium 25mg 18mg 2%
Sodium 55mg 1mg 2%
Selenium 0.6µg 0.2µg 1%
Choline 12.3mg 16.9mg 1%
Polyunsaturated fat 0.014g 0.145g 1%
Protein 1.57g 1.89g 1%
Fructose 0.7g 1%
Manganese 0.258mg 0.285mg 1%
Iron 0.61mg 0.65mg 1%
Vitamin E 0.26mg 0.46mg 1%
Calcium 30mg 44mg 1%
Fiber 3g 3.2g 1%
Fats 0.05g 0.28g 0%
Net carbs 17.12g 4.68g N/A
Sugar 4.18g 3.63g N/A
Zinc 0.3mg 0.25mg 0%
Vitamin B1 0.078mg 0.074mg 0%
Vitamin B3 0.557mg 0.614mg 0%
Saturated fat 0.018g 0.064g 0%
Monounsaturated fat 0.001g 0.011g 0%
Tryptophan 0.031mg 0.02mg 0%
Threonine 0.083mg 0.082mg 0%
Isoleucine 0.055mg 0.069mg 0%
Leucine 0.092mg 0.116mg 0%
Lysine 0.066mg 0.091mg 0%
Methionine 0.029mg 0.023mg 0%
Phenylalanine 0.089mg 0.069mg 0%
Valine 0.086mg 0.093mg 0%
Histidine 0.031mg 0.035mg 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more CarbsCarbs +155.3%
Contains more OtherOther +34.2%
Contains more ProteinProtein +20.4%
Contains more FatsFats +460%
Contains more WaterWater +15.5%

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains less Sat. FatSaturated fat -71.9%
Contains more Mono. FatMonounsaturated fat +1000%
Contains more Poly. FatPolyunsaturated fat +935.7%

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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.