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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

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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Potato
3
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 +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.
Bean
6
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 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Potato
5
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% 0.12% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin AVitamin A +5200%
Contains more Vitamin EVitamin 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
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
4
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 +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
Bean
2
33% 11% 55%
Saturated Fat: Sat. Fat 0.103 g
Monounsaturated Fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 +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.
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
Calories 105kcal 77kcal Bean
Protein 4.8g 2.05g Bean
Fats 0.4g 0.09g Bean
Vitamin C 3.1mg 19.7mg Potato
Net carbs 14.99g 15.39g Potato
Carbs 20.49g 17.49g Bean
Magnesium 32mg 23mg Bean
Calcium 50mg 12mg Bean
Potassium 296mg 425mg Potato
Iron 0.29mg 0.81mg Potato
Sugar 7.78g 0.82g Potato
Fiber 5.5g 2.1g Bean
Copper 0.206mg 0.11mg Bean
Zinc 1.4mg 0.3mg Bean
Starch 15.29g Potato
Phosphorus 104mg 57mg Bean
Sodium 1mg 6mg Bean
Vitamin A 106IU 2IU Bean
Vitamin A 5µg 0µg Bean
Vitamin E 0.15mg 0.01mg Bean
Manganese 0.2mg Potato
Selenium 4.5µg 0.4µg Bean
Vitamin B1 0.15mg 0.081mg Bean
Vitamin B2 0.06mg 0.032mg Bean
Vitamin B3 0.43mg 1.061mg Potato
Vitamin B5 0.295mg Potato
Vitamin B6 0.13mg 0.298mg Potato
Vitamin K 0.8µg 2µg Potato
Folate 24µg 15µg Bean
Choline 30.8mg 12.1mg Bean
Saturated Fat 0.103g 0.025g Potato
Monounsaturated Fat 0.035g 0.002g Bean
Polyunsaturated fat 0.172g 0.042g Bean
Tryptophan 0.021mg Potato
Threonine 0.067mg Potato
Isoleucine 0.066mg Potato
Leucine 0.098mg Potato
Lysine 0.107mg Potato
Methionine 0.032mg Potato
Phenylalanine 0.081mg Potato
Valine 0.103mg Potato
Histidine 0.035mg Potato
Fructose 0.26g Potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean 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
11%
Bean
17%
Potato
Minerals Daily Need Coverage Score
25%
Bean
19%
Potato

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 6.96g)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.078g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $1.3)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 5mg)
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/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.