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
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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.54 g
Fats:
5.15 g
Carbs:
21.63 g
Water:
65.17 g
Other:
2.51 g
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
Saturated fat:
Sat. Fat
1.948 g
Monounsaturated fat:
Mono. Fat
2.133 g
Polyunsaturated fat:
Poly. Fat
0.74 g
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.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
17%
Minerals Daily Need Coverage Score
39%
19%
Comparison summary
Which food is lower in Cholesterol?
Potato is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Potato contains less Sodium (difference - 416mg)
Which food is lower in Saturated fat?
Potato is lower in Saturated fat (difference - 1.923g)
Which food is cheaper?
Potato is cheaper (difference - $1.6)
Which food is richer in vitamins?
Potato is relatively richer in vitamins
Which food is lower in Sugar?
Baked beans is lower in Sugar (difference - 0.82g)
Which food is lower in glycemic index?
Baked beans is lower in glycemic index (difference - 46)
Which food is richer in minerals?
Baked beans is relatively richer in minerals