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Bean vs. Potato — In-Depth Nutrition Comparison

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Summary of differences between Bean and Potato

  • Bean has more Fiber, Copper, Zinc, Selenium, and Vitamin B1, however, Potato is higher in Vitamin B6, Iron, Vitamin C, Potassium, and Vitamin B3.
  • Potato covers your daily need of Vitamin B6 14% more than Bean.
  • Bean has 11 times more Selenium than Potato. While Bean has 4.5µg of Selenium, Potato has only 0.4µg.

These are the specific foods used in this comparison Beans, baked, canned, no salt added and Potatoes, baked, flesh and skin, without salt.

Infographic

Bean vs Potato 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.
Bean
7
:
3
Potato
Contains more Calcium +233.3%
Contains more Magnesium +14.3%
Contains more Phosphorus +48.6%
Contains less Sodium -90%
Contains more Zinc +288.9%
Contains more Copper +74.6%
Contains more Selenium +1025%
Contains more Iron +272.4%
Contains more Potassium +80.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Contains more Calcium +233.3%
Contains more Magnesium +14.3%
Contains more Phosphorus +48.6%
Contains less Sodium -90%
Contains more Zinc +288.9%
Contains more Copper +74.6%
Contains more Selenium +1025%
Contains more Iron +272.4%
Contains more Potassium +80.7%

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.
Bean
4
:
6
Potato
Contains more Vitamin A +960%
Contains more Vitamin E +275%
Contains more Vitamin B1 +134.4%
Contains more Vitamin B2 +25%
Contains more Vitamin C +209.7%
Contains more Vitamin B3 +227.9%
Contains more Vitamin B6 +139.2%
Contains more Folate +16.7%
Contains more Vitamin K +150%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 32% 16% 12% 27% 23% 72% 22% 0% 5%
Contains more Vitamin A +960%
Contains more Vitamin E +275%
Contains more Vitamin B1 +134.4%
Contains more Vitamin B2 +25%
Contains more Vitamin C +209.7%
Contains more Vitamin B3 +227.9%
Contains more Vitamin B6 +139.2%
Contains more Folate +16.7%
Contains more Vitamin K +150%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
3
:
2
Potato
Contains more Protein +92%
Contains more Fats +207.7%
Contains more Other +28.6%
Equal in Carbs - 21.15
Equal in Water - 74.89
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more Protein +92%
Contains more Fats +207.7%
Contains more Other +28.6%
Equal in Carbs - 21.15
Equal in Water - 74.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
2
:
1
Potato
Contains more Monounsaturated Fat +1066.7%
Contains more Polyunsaturated fat +201.8%
Contains less Saturated Fat -67%
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
Contains more Monounsaturated Fat +1066.7%
Contains more Polyunsaturated fat +201.8%
Contains less Saturated Fat -67%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean Potato
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bean Potato Opinion
Net carbs 14.99g 18.95g Potato
Protein 4.8g 2.5g Bean
Fats 0.4g 0.13g Bean
Carbs 20.49g 21.15g Potato
Calories 105kcal 93kcal Bean
Starch 17.27g Potato
Fructose 0.34g Potato
Sugar 7.78g 1.18g Potato
Fiber 5.5g 2.2g Bean
Calcium 50mg 15mg Bean
Iron 0.29mg 1.08mg Potato
Magnesium 32mg 28mg Bean
Phosphorus 104mg 70mg Bean
Potassium 296mg 535mg Potato
Sodium 1mg 10mg Bean
Zinc 1.4mg 0.36mg Bean
Copper 0.206mg 0.118mg Bean
Manganese 0.219mg Potato
Selenium 4.5µg 0.4µg Bean
Vitamin A 106IU 10IU Bean
Vitamin A RAE 5µg 1µg Bean
Vitamin E 0.15mg 0.04mg Bean
Vitamin C 3.1mg 9.6mg Potato
Vitamin B1 0.15mg 0.064mg Bean
Vitamin B2 0.06mg 0.048mg Bean
Vitamin B3 0.43mg 1.41mg Potato
Vitamin B5 0.376mg Potato
Vitamin B6 0.13mg 0.311mg Potato
Folate 24µg 28µg Potato
Vitamin K 0.8µg 2µg Potato
Tryptophan 0.025mg Potato
Threonine 0.081mg Potato
Isoleucine 0.08mg Potato
Leucine 0.119mg Potato
Lysine 0.13mg Potato
Methionine 0.038mg Potato
Phenylalanine 0.099mg Potato
Valine 0.125mg Potato
Histidine 0.042mg Potato
Saturated Fat 0.103g 0.034g Potato
Monounsaturated Fat 0.035g 0.003g Bean
Polyunsaturated fat 0.172g 0.057g Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Potato
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
11%
Bean
17%
Potato
Minerals Daily Need Coverage Score
25%
Bean
22%
Potato

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 6.6g)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.069g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $1.3)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 53)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

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. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.