Bean vs. Potato — In-Depth Nutrition Comparison
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Differences between Bean and Potato
- Bean has more Fiber, Copper, Zinc, Selenium, Phosphorus, and Vitamin B1, while Potato has more Vitamin C, Vitamin B6, and Iron.
- Potato's daily need coverage for Vitamin C is 18% higher.
- Potato contains 11 times less Selenium than Bean. Bean contains 4.5µg of Selenium, while Potato contains 0.4µg.
The food types used in this comparison are Beans, baked, canned, no salt added and Potatoes, flesh and skin, raw.
Infographic
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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.
| Contains more MagnesiumMagnesium | +39.1% |
| Contains more CalciumCalcium | +316.7% |
| Contains more CopperCopper | +87.3% |
| Contains more ZincZinc | +366.7% |
| Contains more PhosphorusPhosphorus | +82.5% |
| Contains less SodiumSodium | -83.3% |
| Contains more SeleniumSelenium | +1025% |
| Contains more PotassiumPotassium | +43.6% |
| Contains more IronIron | +179.3% |
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.
| Contains more Vitamin AVitamin A | +5200% |
| Contains more Vitamin E Vitamin E | +1400% |
| Contains more Vitamin B1Vitamin B1 | +85.2% |
| Contains more Vitamin B2Vitamin B2 | +87.5% |
| Contains more FolateFolate | +60% |
| Contains more CholineCholine | +154.5% |
| Contains more Vitamin CVitamin C | +535.5% |
| Contains more Vitamin B3Vitamin B3 | +146.7% |
| Contains more Vitamin B6Vitamin B6 | +129.2% |
| Contains more Vitamin KVitamin K | +150% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +134.1% |
| Contains more FatsFats | +344.4% |
| Contains more CarbsCarbs | +17.2% |
| Contains more OtherOther | +52.7% |
~equal in
Water
~79.25g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +1650% |
| Contains more Poly. FatPolyunsaturated fat | +309.5% |
| Contains less Sat. FatSaturated Fat | -75.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 105kcal | 77kcal |
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| Protein | 4.8g | 2.05g |
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| Fats | 0.4g | 0.09g |
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| Vitamin C | 3.1mg | 19.7mg |
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| Net carbs | 14.99g | 15.39g |
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| Carbs | 20.49g | 17.49g |
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| Magnesium | 32mg | 23mg |
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| Calcium | 50mg | 12mg |
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| Potassium | 296mg | 425mg |
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| Iron | 0.29mg | 0.81mg |
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| Sugar | 7.78g | 0.82g |
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| Fiber | 5.5g | 2.1g |
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| Copper | 0.206mg | 0.11mg |
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| Zinc | 1.4mg | 0.3mg |
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| Starch | 15.29g |
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| Phosphorus | 104mg | 57mg |
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| Sodium | 1mg | 6mg |
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| Vitamin A | 106IU | 2IU |
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| Vitamin A RAE | 5µg | 0µg |
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| Vitamin E | 0.15mg | 0.01mg |
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| Manganese | 0.2mg |
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| Selenium | 4.5µg | 0.4µg |
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| Vitamin B1 | 0.15mg | 0.081mg |
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| Vitamin B2 | 0.06mg | 0.032mg |
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| Vitamin B3 | 0.43mg | 1.061mg |
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| Vitamin B5 | 0.295mg |
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| Vitamin B6 | 0.13mg | 0.298mg |
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| Vitamin K | 0.8µg | 2µg |
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| Folate | 24µg | 15µg |
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| Choline | 30.8mg | 12.1mg |
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| Saturated Fat | 0.103g | 0.025g |
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| Monounsaturated Fat | 0.035g | 0.002g |
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| Polyunsaturated fat | 0.172g | 0.042g |
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| Tryptophan | 0.021mg |
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| Threonine | 0.067mg |
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| Isoleucine | 0.066mg |
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| Leucine | 0.098mg |
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| Lysine | 0.107mg |
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| Methionine | 0.032mg |
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| Phenylalanine | 0.081mg |
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| Valine | 0.103mg |
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| Histidine | 0.035mg |
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| Fructose | 0.26g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
17%
Minerals Daily Need Coverage Score
25%
19%
Comparison summary
Which food is lower in Sugar?
Potato is lower in Sugar (difference - 6.96g)
Which food is lower in Saturated Fat?
Potato is lower in Saturated Fat (difference - 0.078g)
Which food is cheaper?
Potato is cheaper (difference - $1.3)
Which food contains less Sodium?
Bean contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
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?
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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?
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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.