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

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How are sweet potatoes and yardlong beans different?

Sweet potatoes are richer in vitamin A, vitamin B6, vitamin B5, manganese, copper, potassium, and vitamin B3, while yardlong beans is higher in folate.
Sweet potatoes cover your daily need for vitamin A, 375% more than yardlong beans.
Sweet potatoes contain 17 times more vitamin B5 than yardlong beans. Sweet potatoes contain 0.884mg of vitamin B5, while yardlong beans contains 0.051mg.
Yardlong beans has a higher glycemic index (86) than sweet potatoes (70).

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.

Sweet potato

Yardlong beans

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%

~equal in Phosphorus ~57mg

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

Yardlong beans

Contains more Vitamin CVitamin C	+21%
Contains more Vitamin AVitamin A	+4078.3%
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%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.099mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin A	961µg	23µg	104%
Vitamin B6	0.286mg	0.024mg	20%
Vitamin B5	0.884mg	0.051mg	17%
Copper	0.161mg	0.047mg	13%
Fiber	3.3g		13%
Manganese	0.497mg	0.201mg	13%
Folate	6µg	45µg	10%
Vitamin E	0.71mg		5%
Vitamin B3	1.487mg	0.63mg	5%
Potassium	475mg	290mg	5%
Iron	0.69mg	0.98mg	4%
Magnesium	27mg	42mg	4%
Carbs	20.71g	9.18g	4%
Vitamin C	19.6mg	16.2mg	4%
Starch	7.05g		3%
Vitamin K	2.3µg		2%
Selenium	0.2µg	1.5µg	2%
Choline	13.1mg		2%
Calories	90kcal	47kcal	2%
Vitamin B1	0.107mg	0.085mg	2%
Sodium	36mg	4mg	1%
Calcium	38mg	44mg	1%
Protein	2.01g	2.53g	1%
Fructose	0.5g		1%
Vitamin B2	0.106mg	0.099mg	1%
Fats	0.15g	0.1g	0%
Net carbs	17.41g	9.18g	N/A
Sugar	6.48g		N/A
Zinc	0.32mg	0.36mg	0%
Phosphorus	54mg	57mg	0%
Saturated fat	0.052g	0.026g	0%
Monounsaturated fat	0.002g	0.009g	0%
Polyunsaturated fat	0.092g	0.042g	0%
Tryptophan	0.04mg	0.029mg	0%
Threonine	0.107mg	0.094mg	0%
Isoleucine	0.07mg	0.135mg	0%
Leucine	0.118mg	0.18mg	0%
Lysine	0.084mg	0.166mg	0%
Methionine	0.037mg	0.036mg	0%
Phenylalanine	0.114mg	0.139mg	0%
Valine	0.11mg	0.146mg	0%
Histidine	0.039mg	0.082mg	0%