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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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% |