Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Baked beans
  5. Compare
  6. Baked beans vs. Potato

Baked beans vs. Potato — In-Depth Nutrition Comparison

Compare

What are the differences between baked beans and potatoes?

  • Baked beans are higher in iron, fiber, selenium, folate, phosphorus, and copper, yet potatoes are higher in vitamin C and vitamin B6.
  • Potatoes' daily need coverage for vitamin C is 21% more.
  • Baked beans have 78 times more saturated fat than potatoes. While baked beans have 1.948g of saturated fat, potatoes have only 0.025g.
  • The glycemic index of baked beans is lower.

We used Beans, baked, home prepared and Potatoes, flesh, and skin, raw types in this article.

Infographic

Baked beans 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Potato
Potato
2
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 +87%
Contains more CalciumCalcium +408.3%
Contains more IronIron +145.7%
Contains more CopperCopper +44.5%
Contains more ZincZinc +143.3%
Contains more PhosphorusPhosphorus +91.2%
Contains more ManganeseManganese +27.5%
Contains more SeleniumSelenium +1325%
Contains more PotassiumPotassium +18.7%
Contains less SodiumSodium -98.6%

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.
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Potato
Potato
7
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% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin B1Vitamin B1 +67.9%
Contains more Vitamin B2Vitamin B2 +53.1%
Contains more FolateFolate +220%
Contains more Vitamin CVitamin C +1690.9%
Contains more Vitamin B3Vitamin B3 +160%
Contains more Vitamin B5Vitamin B5 +90.3%
Contains more Vitamin B6Vitamin B6 +231.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Baked beans Potato DV% diff.
Vitamin C 1.1mg 19.7mg 21%
Sodium 422mg 6mg 18%
Vitamin B6 0.09mg 0.298mg 16%
Iron 1.99mg 0.81mg 15%
Fiber 5.5g 2.1g 14%
Selenium 5.7µg 0.4µg 10%
Saturated fat 1.948g 0.025g 9%
Folate 48µg 15µg 8%
Fats 5.15g 0.09g 8%
Phosphorus 109mg 57mg 7%
Protein 5.54g 2.05g 7%
Starch 15.29g 6%
Calcium 61mg 12mg 5%
Magnesium 43mg 23mg 5%
Copper 0.159mg 0.11mg 5%
Monounsaturated fat 2.133g 0.002g 5%
Polyunsaturated fat 0.74g 0.042g 5%
Vitamin B1 0.136mg 0.081mg 5%
Vitamin B3 0.408mg 1.061mg 4%
Calories 155kcal 77kcal 4%
Zinc 0.73mg 0.3mg 4%
Vitamin B5 0.155mg 0.295mg 3%
Manganese 0.255mg 0.2mg 2%
Cholesterol 5mg 0mg 2%
Vitamin K 2µg 2%
Potassium 358mg 425mg 2%
Choline 12.1mg 2%
Vitamin B2 0.049mg 0.032mg 1%
Carbs 21.63g 17.49g 1%
Net carbs 16.13g 15.39g N/A
Sugar 0.82g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.067mg 0.021mg 0%
Threonine 0.228mg 0.067mg 0%
Isoleucine 0.242mg 0.066mg 0%
Leucine 0.428mg 0.098mg 0%
Lysine 0.379mg 0.107mg 0%
Methionine 0.086mg 0.032mg 0%
Phenylalanine 0.287mg 0.081mg 0%
Valine 0.282mg 0.103mg 0%
Histidine 0.153mg 0.035mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Potato
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 +170.2%
Contains more FatsFats +5622.2%
Contains more CarbsCarbs +23.7%
Contains more OtherOther +124.1%
Contains more WaterWater +21.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Potato
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 +106550%
Contains more Poly. FatPolyunsaturated fat +1661.9%
Contains less Sat. FatSaturated fat -98.7%

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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.