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  6. Sweet potato vs. Green bean raw

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

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How are Sweet potato and Green bean raw different?

  • Sweet potato is higher in Vitamin A RAE, Vitamin B5, Copper, and Vitamin B6, however, Green bean raw is richer in Vitamin K, Vitamin C, Folate, and Iron.
  • Daily need coverage for Vitamin A RAE from Sweet potato is 75% higher.
  • Sweet potato contains 4 times more Vitamin B5 than Green bean raw. While Sweet potato contains 0.8mg of Vitamin B5, Green bean raw contains only 0.225mg.

Sweet potato, raw, unprepared and Beans, snap, green, raw are the varieties used in this article.

Infographic

Sweet potato vs Green 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.
Sweet potato
Sweet potato
5
:
3
Green bean raw
Green bean raw
Contains more Phosphorus +23.7%
Contains more Potassium +59.7%
Contains more Zinc +25%
Contains more Copper +118.8%
Contains more Manganese +19.4%
Contains more Calcium +23.3%
Contains more Iron +68.9%
Contains less Sodium -89.1%
Equal in Magnesium - 25
Equal in Selenium - 0.6
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Green bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 18% 17% 19% 1% 7% 24% 29% 4%
Contains more Phosphorus +23.7%
Contains more Potassium +59.7%
Contains more Zinc +25%
Contains more Copper +118.8%
Contains more Manganese +19.4%
Contains more Calcium +23.3%
Contains more Iron +68.9%
Contains less Sodium -89.1%
Equal in Magnesium - 25
Equal in Selenium - 0.6

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.
Sweet potato
Sweet potato
3
:
7
Green bean raw
Green bean raw
Contains more Vitamin A +1956.1%
Contains more Vitamin B5 +255.6%
Contains more Vitamin B6 +48.2%
Contains more Vitamin E +57.7%
Contains more Vitamin C +408.3%
Contains more Vitamin B2 +70.5%
Contains more Vitamin B3 +31.8%
Contains more Folate +200%
Contains more Vitamin K +2288.9%
Equal in Vitamin B1 - 0.082
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Green bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 42% 9% 0% 41% 21% 24% 14% 14% 33% 25% 0% 108%
Contains more Vitamin A +1956.1%
Contains more Vitamin B5 +255.6%
Contains more Vitamin B6 +48.2%
Contains more Vitamin E +57.7%
Contains more Vitamin C +408.3%
Contains more Vitamin B2 +70.5%
Contains more Vitamin B3 +31.8%
Contains more Folate +200%
Contains more Vitamin K +2288.9%
Equal in Vitamin B1 - 0.082

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
2
:
3
Green bean raw
Green bean raw
Contains more Carbs +188.7%
Contains more Other +48.5%
Contains more Protein +16.6%
Contains more Fats +340%
Contains more Water +16.9%
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Green bean raw
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more Carbs +188.7%
Contains more Other +48.5%
Contains more Protein +16.6%
Contains more Fats +340%
Contains more Water +16.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
2
Green bean raw
Green bean raw
Contains less Saturated Fat -64%
Contains more Monounsaturated Fat +900%
Contains more Polyunsaturated fat +707.1%
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Green bean raw
29% 6% 65%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.113 g
Contains less Saturated Fat -64%
Contains more Monounsaturated Fat +900%
Contains more Polyunsaturated fat +707.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Sweet potato
Sweet potato
2
:
2
Green bean raw
Green bean raw
Contains more Starch +1337.5%
Contains more Sucrose +600%
Contains more Glucose +57.3%
Contains more Fructose +98.6%
Sweet potato
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Green bean raw
21% 9% 36% 34%
Starch: 0.88 g
Sucrose: 0.36 g
Glucose: 1.51 g
Fructose: 1.39 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +1337.5%
Contains more Sucrose +600%
Contains more Glucose +57.3%
Contains more Fructose +98.6%

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 Green bean raw
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Green bean raw Opinion
Net carbs 17.12g 4.27g Sweet potato
Protein 1.57g 1.83g Green bean raw
Fats 0.05g 0.22g Green bean raw
Carbs 20.12g 6.97g Sweet potato
Calories 86kcal 31kcal Sweet potato
Starch 12.65g 0.88g Sweet potato
Fructose 0.7g 1.39g Green bean raw
Sugar 4.18g 3.26g Green bean raw
Fiber 3g 2.7g Sweet potato
Calcium 30mg 37mg Green bean raw
Iron 0.61mg 1.03mg Green bean raw
Magnesium 25mg 25mg
Phosphorus 47mg 38mg Sweet potato
Potassium 337mg 211mg Sweet potato
Sodium 55mg 6mg Green bean raw
Zinc 0.3mg 0.24mg Sweet potato
Copper 0.151mg 0.069mg Sweet potato
Manganese 0.258mg 0.216mg Sweet potato
Selenium 0.6µg 0.6µg
Vitamin A 14187IU 690IU Sweet potato
Vitamin A RAE 709µg 35µg Sweet potato
Vitamin E 0.26mg 0.41mg Green bean raw
Vitamin C 2.4mg 12.2mg Green bean raw
Vitamin B1 0.078mg 0.082mg Green bean raw
Vitamin B2 0.061mg 0.104mg Green bean raw
Vitamin B3 0.557mg 0.734mg Green bean raw
Vitamin B5 0.8mg 0.225mg Sweet potato
Vitamin B6 0.209mg 0.141mg Sweet potato
Folate 11µg 33µg Green bean raw
Vitamin K 1.8µg 43µg Green bean raw
Tryptophan 0.031mg 0.019mg Sweet potato
Threonine 0.083mg 0.079mg Sweet potato
Isoleucine 0.055mg 0.066mg Green bean raw
Leucine 0.092mg 0.112mg Green bean raw
Lysine 0.066mg 0.088mg Green bean raw
Methionine 0.029mg 0.022mg Sweet potato
Phenylalanine 0.089mg 0.067mg Sweet potato
Valine 0.086mg 0.09mg Green bean raw
Histidine 0.031mg 0.034mg Green bean raw
Saturated Fat 0.018g 0.05g Sweet potato
Monounsaturated Fat 0.001g 0.01g Green bean raw
Polyunsaturated fat 0.014g 0.113g Green bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Green bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
85%
Sweet potato
27%
Green bean raw
Minerals Daily Need Coverage Score
20%
Sweet potato
16%
Green bean raw

Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.032g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $1.6)
Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is lower in Sugar?
Green bean raw
Green bean raw is lower in Sugar (difference - 0.92g)
Which food contains less Sodium?
Green bean raw
Green bean raw contains less Sodium (difference - 49mg)
Which food is lower in glycemic index?
Green bean raw
Green bean raw is lower in glycemic index (difference - 50)
Which food is richer in vitamins?
Green bean raw
Green bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.