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Baked beans vs. Potato — In-Depth Nutrition Comparison

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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
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
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

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
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
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Baked beans Potato
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok

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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Baked beans 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
9%
Baked beans
17%
Potato
Minerals Daily Need Coverage Score
39%
Baked beans
19%
Potato

Comparison summary

Which food is lower in Cholesterol?
Potato
Potato is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 416mg)
Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 1.923g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $1.6)
Which food is richer in vitamins?
Potato
Potato is relatively richer in vitamins
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 0.82g)
Which food is lower in glycemic index?
Baked beans
Baked beans is lower in glycemic index (difference - 46)
Which food is richer in minerals?
Baked beans
Baked beans is relatively richer in minerals

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.