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  6. Sweet potato vs. Green bean

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

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Differences between Sweet potato and Green bean

  • Sweet potato has more Vitamin A RAE, Vitamin B6, Vitamin B5, Copper, Vitamin C, Potassium, Manganese, and Vitamin B3, while Green bean has more Vitamin K, and Folate.
  • Sweet potato's daily need coverage for Vitamin A RAE is 103% higher.
  • Green bean contains 12 times less Vitamin B5 than Sweet potato. Sweet potato contains 0.884mg of Vitamin B5, while Green bean contains 0.074mg.

The food types used in this comparison are Sweet potato, cooked, baked in skin, flesh, without salt and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Sweet potato vs Green bean 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
7
:
2
Green bean
Green bean
Contains more Magnesium +50%
Contains more Phosphorus +86.2%
Contains more Potassium +225.3%
Contains more Zinc +28%
Contains more Copper +182.5%
Contains more Manganese +74.4%
Contains more Calcium +15.8%
Contains less Sodium -97.2%
Equal in Iron - 0.65
Equal in Selenium - 0.2
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Green bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Contains more Magnesium +50%
Contains more Phosphorus +86.2%
Contains more Potassium +225.3%
Contains more Zinc +28%
Contains more Copper +182.5%
Contains more Manganese +74.4%
Contains more Calcium +15.8%
Contains less Sodium -97.2%
Equal in Iron - 0.65
Equal in Selenium - 0.2

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
8
:
2
Green bean
Green bean
Contains more Vitamin A +2936%
Contains more Vitamin E +54.3%
Contains more Vitamin C +102.1%
Contains more Vitamin B1 +44.6%
Contains more Vitamin B3 +142.2%
Contains more Vitamin B5 +1094.6%
Contains more Vitamin B6 +410.7%
Contains more Folate +450%
Contains more Vitamin K +1982.6%
Equal in Vitamin B2 - 0.097
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 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
Green bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
Contains more Vitamin A +2936%
Contains more Vitamin E +54.3%
Contains more Vitamin C +102.1%
Contains more Vitamin B1 +44.6%
Contains more Vitamin B3 +142.2%
Contains more Vitamin B5 +1094.6%
Contains more Vitamin B6 +410.7%
Contains more Folate +450%
Contains more Vitamin K +1982.6%
Equal in Vitamin B2 - 0.097

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
3
:
2
Green bean
Green bean
Contains more Carbs +162.8%
Contains more Other +84.9%
Contains more Fats +86.7%
Contains more Water +17.7%
Equal in Protein - 1.89
Sweet potato
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Green bean
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 Carbs +162.8%
Contains more Other +84.9%
Contains more Fats +86.7%
Contains more Water +17.7%
Equal in Protein - 1.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
2
Green bean
Green bean
Contains less Saturated Fat -18.8%
Contains more Monounsaturated Fat +450%
Contains more Polyunsaturated fat +57.6%
Sweet potato
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
Green bean
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
Contains less Saturated Fat -18.8%
Contains more Monounsaturated Fat +450%
Contains more Polyunsaturated fat +57.6%

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

All nutrients comparison - raw data values

Nutrient Sweet potato Green bean Opinion
Net carbs 17.41g 4.68g Sweet potato
Protein 2.01g 1.89g Sweet potato
Fats 0.15g 0.28g Green bean
Carbs 20.71g 7.88g Sweet potato
Calories 90kcal 35kcal Sweet potato
Starch 7.05g Sweet potato
Fructose 0.5g Sweet potato
Sugar 6.48g 3.63g Green bean
Fiber 3.3g 3.2g Sweet potato
Calcium 38mg 44mg Green bean
Iron 0.69mg 0.65mg Sweet potato
Magnesium 27mg 18mg Sweet potato
Phosphorus 54mg 29mg Sweet potato
Potassium 475mg 146mg Sweet potato
Sodium 36mg 1mg Green bean
Zinc 0.32mg 0.25mg Sweet potato
Copper 0.161mg 0.057mg Sweet potato
Manganese 0.497mg 0.285mg Sweet potato
Selenium 0.2µg 0.2µg
Vitamin A 19218IU 633IU Sweet potato
Vitamin A RAE 961µg 32µg Sweet potato
Vitamin E 0.71mg 0.46mg Sweet potato
Vitamin C 19.6mg 9.7mg Sweet potato
Vitamin B1 0.107mg 0.074mg Sweet potato
Vitamin B2 0.106mg 0.097mg Sweet potato
Vitamin B3 1.487mg 0.614mg Sweet potato
Vitamin B5 0.884mg 0.074mg Sweet potato
Vitamin B6 0.286mg 0.056mg Sweet potato
Folate 6µg 33µg Green bean
Vitamin K 2.3µg 47.9µg Green bean
Tryptophan 0.04mg 0.02mg Sweet potato
Threonine 0.107mg 0.082mg Sweet potato
Isoleucine 0.07mg 0.069mg Sweet potato
Leucine 0.118mg 0.116mg Sweet potato
Lysine 0.084mg 0.091mg Green bean
Methionine 0.037mg 0.023mg Sweet potato
Phenylalanine 0.114mg 0.069mg Sweet potato
Valine 0.11mg 0.093mg Sweet potato
Histidine 0.039mg 0.035mg Sweet potato
Saturated Fat 0.052g 0.064g Sweet potato
Monounsaturated Fat 0.002g 0.011g Green bean
Polyunsaturated fat 0.092g 0.145g Green bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Green bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
120%
Sweet potato
24%
Green bean
Minerals Daily Need Coverage Score
25%
Sweet potato
14%
Green bean

Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.012g)
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 richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Green bean
Green bean is lower in Sugar (difference - 2.85g)
Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 35mg)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 50)
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/168483/nutrients
  2. Green bean - 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.