Sweet potato vs. Yardlong beans — In-Depth Nutrition Comparison
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How are Sweet potato and Yardlong beans different?
- Sweet potato is richer in Vitamin A, Vitamin B6, Vitamin B5, Manganese, Copper, Potassium, and Vitamin B3, while Yardlong beans is higher in Folate.
- Sweet potato covers your daily need of Vitamin A 104% more than Yardlong beans.
- Sweet potato contains 17 times more Vitamin B5 than Yardlong beans. Sweet potato contains 0.884mg of Vitamin B5, while Yardlong beans contains 0.051mg.
Sweet potato, cooked, baked in skin, flesh, without salt and Yardlong bean, cooked, boiled, drained, without salt types were used in this article.
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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.
| Contains more PotassiumPotassium | +63.8% |
| Contains more CopperCopper | +242.6% |
| Contains more ManganeseManganese | +147.3% |
| Contains more MagnesiumMagnesium | +55.6% |
| Contains more CalciumCalcium | +15.8% |
| Contains more IronIron | +42% |
| Contains more ZincZinc | +12.5% |
| Contains less SodiumSodium | -88.9% |
| Contains more SeleniumSelenium | +650% |
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.
| Contains more Vitamin CVitamin C | +21% |
| Contains more Vitamin AVitamin A | +4170.7% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +25.9% |
| Contains more Vitamin B3Vitamin B3 | +136% |
| Contains more Vitamin B5Vitamin B5 | +1633.3% |
| Contains more Vitamin B6Vitamin B6 | +1091.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more FolateFolate | +650% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
Protein:
2.53 g
Fats:
0.1 g
Carbs:
9.18 g
Water:
87.47 g
Other:
0.72 g
| Contains more FatsFats | +50% |
| Contains more CarbsCarbs | +125.6% |
| Contains more OtherOther | +87.5% |
| Contains more ProteinProtein | +25.9% |
| Contains more WaterWater | +15.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.052 g
Monounsaturated Fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.092 g
Saturated Fat:
Sat. Fat
0.026 g
Monounsaturated Fat:
Mono. Fat
0.009 g
Polyunsaturated fat:
Poly. Fat
0.042 g
| Contains more Poly. FatPolyunsaturated fat | +119% |
| Contains less Sat. FatSaturated Fat | -50% |
| Contains more Mono. FatMonounsaturated Fat | +350% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 90kcal | 47kcal |
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| Protein | 2.01g | 2.53g |
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| Fats | 0.15g | 0.1g |
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| Vitamin C | 19.6mg | 16.2mg |
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| Net carbs | 17.41g | 9.18g |
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| Carbs | 20.71g | 9.18g |
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| Magnesium | 27mg | 42mg |
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| Calcium | 38mg | 44mg |
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| Potassium | 475mg | 290mg |
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| Iron | 0.69mg | 0.98mg |
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| Sugar | 6.48g |
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| Fiber | 3.3g |
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| Copper | 0.161mg | 0.047mg |
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| Zinc | 0.32mg | 0.36mg |
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| Starch | 7.05g |
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| Phosphorus | 54mg | 57mg |
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| Sodium | 36mg | 4mg |
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| Vitamin A | 19218IU | 450IU |
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| Vitamin A | 961µg | 23µg |
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| Vitamin E | 0.71mg |
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| Manganese | 0.497mg | 0.201mg |
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| Selenium | 0.2µg | 1.5µg |
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| Vitamin B1 | 0.107mg | 0.085mg |
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| Vitamin B2 | 0.106mg | 0.099mg |
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| Vitamin B3 | 1.487mg | 0.63mg |
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| Vitamin B5 | 0.884mg | 0.051mg |
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| Vitamin B6 | 0.286mg | 0.024mg |
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| Vitamin K | 2.3µg |
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| Folate | 6µg | 45µg |
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| Choline | 13.1mg |
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| Saturated Fat | 0.052g | 0.026g |
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| Monounsaturated Fat | 0.002g | 0.009g |
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| Polyunsaturated fat | 0.092g | 0.042g |
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| Tryptophan | 0.04mg | 0.029mg |
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| Threonine | 0.107mg | 0.094mg |
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| Isoleucine | 0.07mg | 0.135mg |
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| Leucine | 0.118mg | 0.18mg |
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| Lysine | 0.084mg | 0.166mg |
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| Methionine | 0.037mg | 0.036mg |
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| Phenylalanine | 0.114mg | 0.139mg |
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| Valine | 0.11mg | 0.146mg |
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| Histidine | 0.039mg | 0.082mg |
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| Fructose | 0.5g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
111%
14%
Minerals Daily Need Coverage Score
25%
19%
Comparison summary
Which food is lower in Sugar?
Yardlong beans is lower in Sugar (difference - 6.48g)
Which food contains less Sodium?
Yardlong beans contains less Sodium (difference - 32mg)
Which food is lower in Saturated Fat?
Yardlong beans is lower in Saturated Fat (difference - 0.026g)
Which food is cheaper?
Yardlong beans is cheaper (difference - $0.2)
Which food is lower in glycemic index?
Sweet potato is lower in glycemic index (difference - 16)
Which food is richer in vitamins?
Sweet potato is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.