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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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Significant differences between sweet potatoes and green bean raw

  • Sweet potatoes have more vitamin A, vitamin B5, manganese, vitamin B6, copper, vitamin C, and potassium; however, green bean raw is richer in vitamin K and folate.
  • Sweet potatoes cover your daily vitamin A needs 371% more than green bean raw.
  • Green bean raw has 4 times less vitamin B5 than sweet potatoes. Sweet potatoes have 0.884mg of vitamin B5, while green bean raw has 0.225mg.
  • Sweet potatoes have a higher glycemic index. The glycemic index of sweet potatoes is 70, while the glycemic index of green bean raw is 20.

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

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 11% 42% 26% 54% 8.7% 23% 4.7% 65% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more PotassiumPotassium +125.1%
Contains more CopperCopper +133.3%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +42.1%
Contains more ManganeseManganese +130.1%
Contains more IronIron +49.3%
Contains less SodiumSodium -83.3%
Contains more SeleniumSelenium +200%
~equal in Magnesium ~25mg
~equal in Calcium ~37mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 65% 0% 320% 14% 27% 24% 28% 53% 66% 0% 5.8% 4.5%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 41% 0% 12% 8.2% 21% 24% 14% 14% 33% 0% 108% 25%
Contains more Vitamin CVitamin C +60.7%
Contains more Vitamin AVitamin A +2645.7%
Contains more Vitamin EVitamin E +73.2%
Contains more Vitamin B1Vitamin B1 +30.5%
Contains more Vitamin B3Vitamin B3 +102.6%
Contains more Vitamin B5Vitamin B5 +292.9%
Contains more Vitamin B6Vitamin B6 +102.8%
Contains more Vitamin KVitamin K +1769.6%
Contains more FolateFolate +450%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.104mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Green bean raw DV% diff.
Vitamin A 961µg 35µg 103%
Vitamin K 2.3µg 43µg 34%
Vitamin B5 0.884mg 0.225mg 13%
Manganese 0.497mg 0.216mg 12%
Vitamin B6 0.286mg 0.141mg 11%
Copper 0.161mg 0.069mg 10%
Vitamin C 19.6mg 12.2mg 8%
Potassium 475mg 211mg 8%
Folate 6µg 33µg 7%
Carbs 20.71g 6.97g 5%
Vitamin B3 1.487mg 0.734mg 5%
Iron 0.69mg 1.03mg 4%
Calories 90kcal 31kcal 3%
Starch 7.05g 0.88g 3%
Fiber 3.3g 2.7g 2%
Phosphorus 54mg 38mg 2%
Vitamin E 0.71mg 0.41mg 2%
Vitamin B1 0.107mg 0.082mg 2%
Zinc 0.32mg 0.24mg 1%
Sodium 36mg 6mg 1%
Selenium 0.2µg 0.6µg 1%
Fructose 0.5g 1.39g 1%
Protein 2.01g 1.83g 0%
Protein per 100 calories 2.2g 5.9g N/A
Calories per 10 g protein 448kcal 169kcal N/A
Weight per 100 calories 111g 323g N/A
Fats 0.15g 0.22g 0%
Net carbs 17.41g 4.27g N/A
Magnesium 27mg 25mg 0%
Calcium 38mg 37mg 0%
Sugar 6.48g 3.26g N/A
Vitamin B2 0.106mg 0.104mg 0%
Choline 13.1mg 15.3mg 0%
Saturated fat 0.052g 0.05g 0%
Monounsaturated fat 0.002g 0.01g 0%
Polyunsaturated fat 0.092g 0.113g 0%
Tryptophan 0.04mg 0.019mg 0%
Threonine 0.107mg 0.079mg 0%
Isoleucine 0.07mg 0.066mg 0%
Leucine 0.118mg 0.112mg 0%
Lysine 0.084mg 0.088mg 0%
Methionine 0.037mg 0.022mg 0%
Phenylalanine 0.114mg 0.067mg 0%
Valine 0.11mg 0.09mg 0%
Histidine 0.039mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
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 CarbsCarbs +197.1%
Contains more OtherOther +104.5%
Contains more FatsFats +46.7%
Contains more WaterWater +19.2%
~equal in Protein ~1.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 63%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.092 g
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +400%
Contains more Poly. FatPolyunsaturated fat +22.8%
~equal in Saturated fat ~0.05g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
52% 17% 4% 4% 23%
Starch: 7.05 g
Sucrose: 2.28 g
Glucose: 0.57 g
Fructose: 0.5 g
Lactose: 0 g
Maltose: 3.12 g
Galactose: 0 g
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 StarchStarch +701.1%
Contains more SucroseSucrose +533.3%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +164.9%
Contains more FructoseFructose +178%
~equal in Lactose ~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/168483/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.