Beans vs. Potato salad — In-Depth Nutrition Comparison
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Summary of differences between beans and potato salad
- Beans have more fiber, zinc, copper, phosphorus, and vitamin B1; however, potato salad is higher in vitamin C.
- Potato salad covers your daily need for sodium, 23% more than beans.
- Beans have 5 times more zinc than potato salad. While beans have 1.4mg of zinc, potato salad has only 0.31mg.
- Beans have less saturated fat.
- The glycemic index of potato salad is higher.
These are the specific foods used in this comparison Beans, baked, canned, no salt added and Potato salad, home-prepared.
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 | +113.3% |
| Contains more CalciumCalcium | +163.2% |
| Contains more PotassiumPotassium | +16.5% |
| Contains more CopperCopper | +74.6% |
| Contains more ZincZinc | +351.6% |
| Contains more PhosphorusPhosphorus | +100% |
| Contains less SodiumSodium | -99.8% |
| Contains more IronIron | +124.1% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +94.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +242.9% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +222.6% |
| Contains more Vitamin AVitamin A | +540% |
| Contains more Vitamin B3Vitamin B3 | +107% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.172g | 3.737g | 24% |
| Cholesterol | 0mg | 68mg | 23% |
| Sodium | 1mg | 529mg | 23% |
| Fiber | 5.5g | 1.3g | 17% |
| Fats | 0.4g | 8.2g | 12% |
| Vitamin B5 | 0.534mg | 11% | |
| Zinc | 1.4mg | 0.31mg | 10% |
| Copper | 0.206mg | 0.118mg | 10% |
| Vitamin C | 3.1mg | 10mg | 8% |
| Phosphorus | 104mg | 52mg | 7% |
| Monounsaturated fat | 0.035g | 2.48g | 6% |
| Saturated fat | 0.103g | 1.429g | 6% |
| Vitamin B1 | 0.15mg | 0.077mg | 6% |
| Choline | 30.8mg | 6% | |
| Iron | 0.29mg | 0.65mg | 5% |
| Protein | 4.8g | 2.68g | 4% |
| Folate | 24µg | 7µg | 4% |
| Magnesium | 32mg | 15mg | 4% |
| Manganese | 0.101mg | 4% | |
| Vitamin B3 | 0.43mg | 0.89mg | 3% |
| Carbs | 20.49g | 11.17g | 3% |
| Vitamin A | 5µg | 32µg | 3% |
| Calcium | 50mg | 19mg | 3% |
| Calories | 105kcal | 143kcal | 2% |
| Vitamin K | 0.8µg | 1% | |
| Selenium | 4.5µg | 4.1µg | 1% |
| Vitamin B6 | 0.13mg | 0.141mg | 1% |
| Vitamin E | 0.15mg | 1% | |
| Potassium | 296mg | 254mg | 1% |
| Net carbs | 14.99g | 9.87g | N/A |
| Sugar | 7.78g | N/A | |
| Vitamin B2 | 0.06mg | 0.06mg | 0% |
| Tryptophan | 0.042mg | 0% | |
| Threonine | 0.116mg | 0% | |
| Isoleucine | 0.141mg | 0% | |
| Leucine | 0.202mg | 0% | |
| Lysine | 0.171mg | 0% | |
| Methionine | 0.066mg | 0% | |
| Phenylalanine | 0.135mg | 0% | |
| Valine | 0.172mg | 0% | |
| Histidine | 0.062mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.8 g
Fats:
0.4 g
Carbs:
20.49 g
Water:
72.6 g
Other:
1.71 g
Protein:
2.68 g
Fats:
8.2 g
Carbs:
11.17 g
Water:
76 g
Other:
1.95 g
| Contains more ProteinProtein | +79.1% |
| Contains more CarbsCarbs | +83.4% |
| Contains more FatsFats | +1950% |
| Contains more OtherOther | +14% |
~equal in
Water
~76g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.103 g
Monounsaturated fat:
Mono. Fat
0.035 g
Polyunsaturated fat:
Poly. Fat
0.172 g
Saturated fat:
Sat. Fat
1.429 g
Monounsaturated fat:
Mono. Fat
2.48 g
Polyunsaturated fat:
Poly. Fat
3.737 g
| Contains less Sat. FatSaturated fat | -92.8% |
| Contains more Mono. FatMonounsaturated fat | +6985.7% |
| Contains more Poly. FatPolyunsaturated fat | +2072.7% |
