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  6. Sweet potato vs. Refried beans

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

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Significant differences between sweet potato and refried beans

  • Sweet potato has more vitamin A, vitamin B5, and vitamin B6; however, refried beans are richer in iron, selenium, and phosphorus.
  • Sweet potato covers your daily vitamin A needs 284% more than refried beans.
  • Refried beans have 4 times less vitamin B5 than sweet potato. Sweet potato has 0.8mg of vitamin B5, while refried beans have 0.189mg.
  • Sweet potato contains less sodium.
  • Sweet potato has a higher glycemic index. The glycemic index of sweet potato is 70, while the glycemic index of refried beans is 38.

Specific food types used in this comparison are Sweet potato, raw, unprepared and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Sweet potato vs Refried 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more CopperCopper +17.1%
Contains less SodiumSodium -85.1%
Contains more MagnesiumMagnesium +40%
Contains more IronIron +136.1%
Contains more ZincZinc +93.3%
Contains more PhosphorusPhosphorus +95.7%
Contains more ManganeseManganese +12%
Contains more SeleniumSelenium +866.7%
~equal in Calcium ~29mg
~equal in Potassium ~319mg

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +188.9%
Contains more Vitamin B3Vitamin B3 +51.8%
Contains more Vitamin B5Vitamin B5 +323.3%
Contains more Vitamin B6Vitamin B6 +102.9%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin B2Vitamin B2 +29.5%
Contains more Vitamin KVitamin K +16.7%
Contains more CholineCholine +72.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.076mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~11µg

All nutrients comparison - raw data values

Nutrient Sweet potato Refried beans DV% diff.
Vitamin A 709µg 0µg 79%
Histidine 0.031mg 153mg 22%
Sodium 55mg 370mg 14%
Vitamin B5 0.8mg 0.189mg 12%
Iron 0.61mg 1.44mg 10%
Selenium 0.6µg 5.8µg 9%
Vitamin B6 0.209mg 0.103mg 8%
Protein 1.57g 4.98g 7%
Phosphorus 47mg 92mg 6%
Vitamin C 2.4mg 6mg 4%
Polyunsaturated fat 0.014g 0.543g 4%
Saturated fat 0.018g 0.631g 3%
Zinc 0.3mg 0.58mg 3%
Fats 0.05g 2.01g 3%
Fiber 3g 3.7g 3%
Choline 12.3mg 21.2mg 2%
Starch 12.65g 7.43g 2%
Copper 0.151mg 0.129mg 2%
Magnesium 25mg 35mg 2%
Monounsaturated fat 0.001g 0.601g 2%
Carbs 20.12g 13.55g 2%
Potassium 337mg 319mg 1%
Vitamin E 0.26mg 0.09mg 1%
Manganese 0.258mg 0.289mg 1%
Vitamin B2 0.061mg 0.079mg 1%
Fructose 0.7g 0g 1%
Vitamin B3 0.557mg 0.367mg 1%
Calories 86kcal 90kcal 0%
Net carbs 17.12g 9.85g N/A
Calcium 30mg 29mg 0%
Sugar 4.18g 0.54g N/A
Vitamin B1 0.078mg 0.076mg 0%
Vitamin K 1.8µg 2.1µg 0%
Trans fat 0g 0.016g N/A
Folate 11µg 11µg 0%
Tryptophan 0.031mg 0.065mg 0%
Threonine 0.083mg 0.231mg 0%
Isoleucine 0.055mg 0.242mg 0%
Leucine 0.092mg 0.438mg 0%
Lysine 0.066mg 0.377mg 0%
Methionine 0.029mg 0.083mg 0%
Phenylalanine 0.089mg 0.297mg 0%
Valine 0.086mg 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0g 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more CarbsCarbs +48.5%
Contains more ProteinProtein +217.2%
Contains more FatsFats +3920%
Contains more OtherOther +74.5%
~equal in Water ~77.75g

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +60000%
Contains more Poly. FatPolyunsaturated fat +3778.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
93% 7%
Starch: 7.43 g
Sucrose: 0.54 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +70.3%
Contains more SucroseSucrose +366.7%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.