Beans vs. Potato — In-Depth Nutrition Comparison
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Differences between beans and potatoes
- Beans have more fiber, copper, zinc, selenium, phosphorus, and vitamin B1, while potatoes have more vitamin C, vitamin B6, and iron.
- Potatoes' daily need coverage for vitamin C is 18% higher.
- Potatoes contain 11 times less selenium than beans. Beans contain 4.5µg of selenium, while potatoes contain 0.4µg.
- Beans have a lower glycemic index. The glycemic index of beans is 33, while the glycemic index of potatoes is 86.
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 | +∞% |
| 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% |
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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DV% diff. |
| Vitamin C | 3.1mg | 19.7mg | 18% |
| Fiber | 5.5g | 2.1g | 14% |
| Vitamin B6 | 0.13mg | 0.298mg | 13% |
| Copper | 0.206mg | 0.11mg | 11% |
| Zinc | 1.4mg | 0.3mg | 10% |
| Manganese | 0.2mg | 9% | |
| Selenium | 4.5µg | 0.4µg | 7% |
| Phosphorus | 104mg | 57mg | 7% |
| Iron | 0.29mg | 0.81mg | 7% |
| Vitamin B5 | 0.295mg | 6% | |
| Starch | 15.29g | 6% | |
| Vitamin B1 | 0.15mg | 0.081mg | 6% |
| Protein | 4.8g | 2.05g | 6% |
| Potassium | 296mg | 425mg | 4% |
| Calcium | 50mg | 12mg | 4% |
| Vitamin B3 | 0.43mg | 1.061mg | 4% |
| Choline | 30.8mg | 12.1mg | 3% |
| Vitamin B2 | 0.06mg | 0.032mg | 2% |
| Magnesium | 32mg | 23mg | 2% |
| Folate | 24µg | 15µg | 2% |
| Vitamin K | 0.8µg | 2µg | 1% |
| Polyunsaturated fat | 0.172g | 0.042g | 1% |
| Calories | 105kcal | 77kcal | 1% |
| Vitamin E | 0.15mg | 0.01mg | 1% |
| Vitamin A | 5µg | 0µg | 1% |
| Carbs | 20.49g | 17.49g | 1% |
| Fats | 0.4g | 0.09g | 0% |
| Net carbs | 14.99g | 15.39g | N/A |
| Sugar | 7.78g | 0.82g | N/A |
| Sodium | 1mg | 6mg | 0% |
| Saturated fat | 0.103g | 0.025g | 0% |
| Monounsaturated fat | 0.035g | 0.002g | 0% |
| Tryptophan | 0.021mg | 0% | |
| Threonine | 0.067mg | 0% | |
| Isoleucine | 0.066mg | 0% | |
| Leucine | 0.098mg | 0% | |
| Lysine | 0.107mg | 0% | |
| Methionine | 0.032mg | 0% | |
| Phenylalanine | 0.081mg | 0% | |
| Valine | 0.103mg | 0% | |
| Histidine | 0.035mg | 0% | |
| Fructose | 0.26g | 0% |
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?
Beans contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Beans is lower in glycemic index (difference - 53)
Which food contains less Cholesterol?
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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.