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  6. Cranberry bean raw vs. Potato

Cranberry bean raw vs. Potato — In-Depth Nutrition Comparison

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Differences between cranberry bean raw and potatoes

  • Potatoes contain less folate, fiber, copper, vitamin B1, iron, phosphorus, magnesium, manganese, zinc, and potassium than cranberry bean raw.
  • Cranberry bean raw's daily need coverage for folate is 147% higher.
  • Potatoes contain 12 times less zinc than cranberry bean raw. Cranberry bean raw contains 3.63mg of zinc, while potatoes contain 0.3mg.
  • Cranberry bean raw has a lower glycemic index. The glycemic index of cranberry bean raw is 35, while the glycemic index of potatoes is 86.

The food types used in this comparison are Beans, cranberry (roman), mature seeds, raw and Potatoes, flesh, and skin, raw.

Infographic

Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Potato
Potato
0
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 +578.3%
Contains more CalciumCalcium +958.3%
Contains more PotassiumPotassium +213.4%
Contains more IronIron +517.3%
Contains more CopperCopper +621.8%
Contains more ZincZinc +1110%
Contains more PhosphorusPhosphorus +552.6%
Contains more ManganeseManganese +360%
Contains more SeleniumSelenium +3075%
~equal in Sodium ~6mg

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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Potato
Potato
4
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 +822.2%
Contains more Vitamin B2Vitamin B2 +565.6%
Contains more Vitamin B3Vitamin B3 +37.1%
Contains more Vitamin B5Vitamin B5 +153.6%
Contains more FolateFolate +3926.7%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.298mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Potato DV% diff.
Folate 604µg 15µg 147%
Fiber 24.7g 2.1g 90%
Copper 0.794mg 0.11mg 76%
Vitamin B1 0.747mg 0.081mg 56%
Iron 5mg 0.81mg 52%
Phosphorus 372mg 57mg 45%
Protein 23.03g 2.05g 42%
Magnesium 156mg 23mg 32%
Manganese 0.92mg 0.2mg 31%
Zinc 3.63mg 0.3mg 30%
Potassium 1332mg 425mg 27%
Vitamin C 0mg 19.7mg 22%
Selenium 12.7µg 0.4µg 22%
Vitamin B2 0.213mg 0.032mg 14%
Carbs 60.05g 17.49g 14%
Calories 335kcal 77kcal 13%
Calcium 127mg 12mg 12%
Vitamin B5 0.748mg 0.295mg 9%
Starch 15.29g 6%
Polyunsaturated fat 0.527g 0.042g 3%
Vitamin B3 1.455mg 1.061mg 2%
Vitamin K 2µg 2%
Fats 1.23g 0.09g 2%
Choline 12.1mg 2%
Saturated fat 0.316g 0.025g 1%
Vitamin B6 0.309mg 0.298mg 1%
Net carbs 35.35g 15.39g N/A
Sugar 0.82g N/A
Sodium 6mg 6mg 0%
Vitamin E 0.01mg 0%
Monounsaturated fat 0.106g 0.002g 0%
Tryptophan 0.273mg 0.021mg 0%
Threonine 0.969mg 0.067mg 0%
Isoleucine 1.017mg 0.066mg 0%
Leucine 1.838mg 0.098mg 0%
Lysine 1.58mg 0.107mg 0%
Methionine 0.346mg 0.032mg 0%
Phenylalanine 1.245mg 0.081mg 0%
Valine 1.205mg 0.103mg 0%
Histidine 0.641mg 0.035mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 +1023.4%
Contains more FatsFats +1266.7%
Contains more CarbsCarbs +243.3%
Contains more OtherOther +194.6%
Contains more WaterWater +539.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 +5200%
Contains more Poly. FatPolyunsaturated fat +1154.8%
Contains less Sat. FatSaturated fat -92.1%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.