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  6. Bean raw vs. Potato chips

Bean raw vs. Potato chips — In-Depth Nutrition Comparison

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Summary of differences between bean raw and potato chips

  • Bean raw has more folate, copper, vitamin B1, iron, fiber, selenium, phosphorus, and manganese, while potato chips have more vitamin E.
  • Bean raw covers your daily need for folate, 120% more than potato chips.
  • Bean raw contains 4 times more vitamin B1 than potato chips. While bean raw contains 0.713mg of vitamin B1, potato chips contain only 0.167mg.
  • The amount of saturated fat in bean raw is lower.
  • Bean raw has a lower glycemic index. The glycemic index of bean raw is 33, while the glycemic index of potato chips is 56.

These are the specific foods used in this comparison Beans, pinto, mature seeds, raw and Snacks, potato chips, plain, unsalted.

Infographic

Bean raw vs Potato chips 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 48% 7.2% 113% 61% 102% 30% 71% 1% 57% 44%
Contains more MagnesiumMagnesium +162.7%
Contains more CalciumCalcium +370.8%
Contains more IronIron +211%
Contains more CopperCopper +191.8%
Contains more ZincZinc +109.2%
Contains more PhosphorusPhosphorus +149.1%
Contains more ManganeseManganese +160.9%
Contains more SeleniumSelenium +244.4%
Contains less SodiumSodium -33.3%
~equal in Potassium ~1275mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 104% 0% 182% 0% 42% 45% 72% 24% 152% 0% 55% 34% 20%
Contains more Vitamin B1Vitamin B1 +326.9%
Contains more Vitamin B5Vitamin B5 +95.3%
Contains more FolateFolate +1066.7%
Contains more CholineCholine +76.5%
Contains more Vitamin CVitamin C +393.7%
Contains more Vitamin EVitamin E +4238.1%
Contains more Vitamin B3Vitamin B3 +226%
Contains more Vitamin B6Vitamin B6 +39.2%
Contains more Vitamin KVitamin K +294.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.197mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Potato chips DV% diff.
Folate 525µg 45µg 120%
Polyunsaturated fat 0.407g 12.17g 78%
Copper 0.893mg 0.306mg 65%
Vitamin E 0.21mg 9.11mg 59%
Fats 1.23g 34.6g 51%
Saturated fat 0.235g 10.96g 49%
Vitamin B1 0.713mg 0.167mg 46%
Iron 5.07mg 1.63mg 43%
Fiber 15.5g 4.8g 43%
Selenium 27.9µg 8.1µg 36%
Phosphorus 411mg 165mg 35%
Manganese 1.148mg 0.44mg 31%
Protein 21.42g 7g 29%
Vitamin C 6.3mg 31.1mg 28%
Magnesium 176mg 67mg 26%
Monounsaturated fat 0.229g 9.84g 24%
Histidine 0.556mg 153mg 22%
Vitamin B3 1.174mg 3.827mg 17%
Vitamin B6 0.474mg 0.66mg 14%
Starch 34.17g 14%
Vitamin K 5.6µg 22.1µg 14%
Zinc 2.28mg 1.09mg 11%
Calories 347kcal 536kcal 9%
Calcium 113mg 24mg 9%
Vitamin B5 0.785mg 0.402mg 8%
Choline 66.2mg 37.5mg 5%
Potassium 1393mg 1275mg 3%
Carbs 62.55g 52.9g 3%
Vitamin B2 0.212mg 0.197mg 1%
Net carbs 47.05g 48.1g N/A
Sugar 2.11g 0.22g N/A
Sodium 12mg 8mg 0%
Tryptophan 0.237mg 0.108mg 0%
Threonine 0.81mg 0.253mg 0%
Isoleucine 0.871mg 0.283mg 0%
Leucine 1.558mg 0.419mg 0%
Lysine 1.356mg 0.424mg 0%
Methionine 0.259mg 0.11mg 0%
Phenylalanine 1.095mg 0.31mg 0%
Valine 0.998mg 0.392mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
7% 35% 53% 2% 4%
Protein: 7 g
Fats: 34.6 g
Carbs: 52.9 g
Water: 1.9 g
Other: 3.6 g
Contains more ProteinProtein +206%
Contains more CarbsCarbs +18.2%
Contains more WaterWater +496.3%
Contains more FatsFats +2713%
~equal in Other ~3.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
33% 30% 37%
Saturated fat: Sat. Fat 10.96 g
Monounsaturated fat: Mono. Fat 9.84 g
Polyunsaturated fat: Poly. Fat 12.17 g
Contains less Sat. FatSaturated fat -97.9%
Contains more Mono. FatMonounsaturated fat +4196.9%
Contains more Poly. FatPolyunsaturated fat +2890.2%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Potato chips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170649/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.