Snap Beans (Raw)vsSweet Potato (Raw)
Snap Beans (Raw) has 31 calories and 1.8g protein per 100g. Sweet Potato (Raw) has 86 calories and 1.6g protein per 100g Snap Beans (Raw) has more protein, Snap Beans (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Snap Beans (Raw) vs Sweet Potato (Raw)
Go with Snap Beans (Raw) at just 31 kcal per 100g — 64% fewer calories.
Sweet Potato (Raw) with 20.1g of carbs per 100g provides fast-acting energy — great before a workout.
Snap Beans (Raw) delivers 12.2mg of vitamin C per 100g — great for immune function and skin health.
Snap Beans (Raw) has only 7g carbs per 100g — the clear choice for low-carb diets.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Beans Snap Green | Sweet Potato Raw Unprepared Includes | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 31kcal2% | 86kcal4% | <0.1kcal |
| Protein | 1.8g4% | 1.6g3% | +0.26g |
| Total Fat | 0.22g0% | <0.1g0% | +0.17g |
| Saturated Fat | <0.1g0% | <0.1g0% | +<0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 7.0g3% | 20g7% | <0.1g |
| Dietary Fiber | 2.7g10% | 3.0g11% | <0.1g |
| Sugars | 3.3g | 4.2g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 35mcg4% | 709mcg79% | <0.1mcg |
| Vitamin C | 12mg14% | 2.4mg3% | +9.8mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.41mg3% | 0.26mg2% | +0.15mg |
| Vitamin K | 43mcg36% | 1.8mcg2% | +41mcg |
| Vitamin B6 | 0.14mg8% | 0.21mg12% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 33mcg8% | 11mcg3% | +22mcg |
| Thiamin (B1) | <0.1mg7% | <0.1mg7% | +<0.1mg |
| Riboflavin (B2) | 0.10mg8% | <0.1mg5% | +<0.1mg |
| Niacin (B3) | 0.73mg5% | 0.56mg3% | +0.18mg |
| 🔶Minerals | |||
| Sodium | 6.0mg0% | 55mg2% | <0.1mg |
| Calcium | 37mg3% | 30mg2% | +7.0mg |
| Iron | 1.0mg6% | 0.61mg3% | +0.42mg |
| Potassium | 211mg4% | 337mg7% | <0.1mg |
| Phosphorus | 38mg3% | 47mg4% | <0.1mg |
| Magnesium | 25mg6% | 25mg6% | — |
| Zinc | 0.24mg2% | 0.30mg3% | <0.1mg |
| Copper | <0.1mg8% | 0.15mg17% | <0.1mg |
| Manganese | 0.22mg9% | 0.26mg11% | <0.1mg |
| Selenium | 0.60mcg1% | 0.60mcg1% | — |
🔬Nutritional Analysis
Calories: Snap Beans (Raw) is significantly lower in calories at just 31 kcal per 100g compared to 86 kcal for Sweet Potato (Raw) — that's 177% fewer calories, making Snap Beans (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Snap Beans (Raw) providing 1.83g and Sweet Potato (Raw) providing 1.57g per 100g.
Fat: Sweet Potato (Raw) is the leaner option with 0.05g of total fat per 100g compared to 0.22g.
Key Vitamins: The most notable vitamin differences are in Vitamin K (Snap Beans (Raw): 43mcg vs 1.8mcg), Vitamin A (Sweet Potato (Raw): 709mcg vs 35mcg), Vitamin C (Snap Beans (Raw): 12.2mg vs 2.4mg).
Key Minerals: Notable mineral differences include Sodium (Sweet Potato (Raw): 55mg vs 6mg), Copper (Sweet Potato (Raw): 0.151mg vs 0.069mg), Iron (Snap Beans (Raw): 1.03mg vs 0.61mg).
Diet Suitability: Both fit a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Snap Beans (Raw) or Sweet Potato (Raw)?
- Snap Beans (Raw) has more protein with 1.83g per 100g compared to 1.57g for Sweet Potato (Raw).
- Which is lower in calories, Snap Beans (Raw) or Sweet Potato (Raw)?
- Snap Beans (Raw) is lower in calories with 31 kcal per 100g versus 86 kcal.
- Is Snap Beans (Raw) or Sweet Potato (Raw) healthier?
- It depends on your goals. Snap Beans (Raw) has 31 calories and 1.83g protein per 100g, while Sweet Potato (Raw) has 86 calories and 1.57g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Snap Beans (Raw) or Sweet Potato (Raw)?
- Sweet Potato (Raw) is leaner with 0.05g of fat per 100g compared to 0.22g.
- Which has more fiber, Snap Beans (Raw) or Sweet Potato (Raw)?
- Sweet Potato (Raw) has more fiber with 3g per 100g compared to 2.7g.