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Bean raw vs. Potato — In-Depth Nutrition Comparison

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The main differences between bean raw and potatoes

  • Potatoes contain less folate, copper, fiber, iron, vitamin B1, phosphorus, selenium, manganese, magnesium, and potassium than bean raw.
  • Daily need coverage for folate for bean raw is 128% higher.
  • Potatoes have 70 times less selenium than bean raw. Bean raw has 27.9µg of selenium, while potatoes have 0.4µg.
  • Potatoes have a higher glycemic index than bean raw.

Food types used in this article are Beans, pinto, mature seeds, raw and Potatoes, flesh and skin, raw.

Infographic

Bean raw 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.
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%
Potato
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more MagnesiumMagnesium +665.2%
Contains more CalciumCalcium +841.7%
Contains more PotassiumPotassium +227.8%
Contains more IronIron +525.9%
Contains more CopperCopper +711.8%
Contains more ZincZinc +660%
Contains more PhosphorusPhosphorus +621.1%
Contains more ManganeseManganese +474%
Contains more SeleniumSelenium +6875%
Contains less SodiumSodium -50%

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%
Potato
1
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin EVitamin E +2000%
Contains more Vitamin B1Vitamin B1 +780.2%
Contains more Vitamin B2Vitamin B2 +562.5%
Contains more Vitamin B5Vitamin B5 +166.1%
Contains more Vitamin B6Vitamin B6 +59.1%
Contains more Vitamin KVitamin K +180%
Contains more FolateFolate +3400%
Contains more CholineCholine +447.1%
Contains more Vitamin CVitamin C +212.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.061mg
~equal in Vitamin B12 ~0µg

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
Potato
1
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more ProteinProtein +944.9%
Contains more FatsFats +1266.7%
Contains more CarbsCarbs +257.6%
Contains more OtherOther +209.8%
Contains more WaterWater +599.5%

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
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +11350%
Contains more Poly. FatPolyunsaturated fat +869%
Contains less Sat. FatSaturated fat -89.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Potato
2
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +123.5%
Contains more SucroseSucrose +1064.7%
Contains more GlucoseGlucose +138.5%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean raw Potato DV% diff.
Folate 525µg 15µg 128%
Copper 0.893mg 0.11mg 87%
Fiber 15.5g 2.1g 54%
Vitamin B1 0.713mg 0.081mg 53%
Iron 5.07mg 0.81mg 53%
Phosphorus 411mg 57mg 51%
Selenium 27.9µg 0.4µg 50%
Manganese 1.148mg 0.2mg 41%
Protein 21.42g 2.05g 39%
Magnesium 176mg 23mg 36%
Potassium 1393mg 425mg 28%
Zinc 2.28mg 0.3mg 18%
Vitamin C 6.3mg 19.7mg 15%
Carbs 62.55g 17.49g 15%
Vitamin B6 0.474mg 0.298mg 14%
Vitamin B2 0.212mg 0.032mg 14%
Calories 347kcal 77kcal 14%
Vitamin B5 0.785mg 0.295mg 10%
Calcium 113mg 12mg 10%
Choline 66.2mg 12.1mg 10%
Starch 34.17g 15.29g 8%
Vitamin K 5.6µg 2µg 3%
Fats 1.23g 0.09g 2%
Polyunsaturated fat 0.407g 0.042g 2%
Vitamin E 0.21mg 0.01mg 1%
Saturated fat 0.235g 0.025g 1%
Monounsaturated fat 0.229g 0.002g 1%
Vitamin B3 1.174mg 1.061mg 1%
Net carbs 47.05g 15.39g N/A
Sugar 2.11g 0.82g N/A
Sodium 12mg 6mg 0%
Tryptophan 0.237mg 0.021mg 0%
Threonine 0.81mg 0.067mg 0%
Isoleucine 0.871mg 0.066mg 0%
Leucine 1.558mg 0.098mg 0%
Lysine 1.356mg 0.107mg 0%
Methionine 0.259mg 0.032mg 0%
Phenylalanine 1.095mg 0.081mg 0%
Valine 0.998mg 0.103mg 0%
Histidine 0.556mg 0.035mg 0%
Fructose 0g 0.26g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
67%
Bean raw
17%
Potato
Minerals Daily Need Coverage Score
131%
Bean raw
19%
Potato

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 1.29g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 0.21g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $1.3)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 53)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.