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  6. Broad beans vs. Potato

Broad beans vs. Potato — In-Depth Nutrition Comparison

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Summary of differences between broad beans and potatoes

  • Broad beans have more vitamin C, folate, fiber, vitamin B1, iron, and vitamin A; however, potatoes are higher in vitamin B6, potassium, copper, and vitamin B5.
  • Potatoes cover your daily need for vitamin B6, 22% more than broad beans.
  • Broad beans have 27 times more vitamin A than potatoes. While broad beans have 270IU of vitamin A, potatoes have only 10IU.

These are the specific foods used in this comparison Broadbeans, immature seeds, cooked, boiled, drained, without salt and Potatoes, baked, flesh, and skin, without salt.

Infographic

Broad beans vs Potato 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 5.4% 17% 56% 20% 13% 31% 5.3% 34% 5.5%
Potato
Potato
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
Contains more CalciumCalcium +20%
Contains more IronIron +38.9%
Contains more ZincZinc +30.6%
Contains more ManganeseManganese +19.2%
Contains more SeleniumSelenium +150%
Contains more PotassiumPotassium +177.2%
Contains more CopperCopper +96.7%
Contains less SodiumSodium -75.6%
~equal in Magnesium ~28mg
~equal in Phosphorus ~70mg

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 66% 4.7% 0% 0% 32% 21% 23% 4% 6.7% 0% 0% 44% 0%
Potato
Potato
6
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 32% 0.33% 0.8% 0% 16% 11% 26% 23% 72% 0% 5% 21% 8.1%
Contains more Vitamin CVitamin C +106.3%
Contains more Vitamin AVitamin A +1300%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +87.5%
Contains more FolateFolate +107.1%
Contains more Vitamin B3Vitamin B3 +17.5%
Contains more Vitamin B5Vitamin B5 +469.7%
Contains more Vitamin B6Vitamin B6 +972.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broad beans Potato DV% diff.
Vitamin B6 0.029mg 0.311mg 22%
Vitamin C 19.8mg 9.6mg 11%
Potassium 193mg 535mg 10%
Folate 58µg 28µg 8%
Starch 17.27g 7%
Vitamin B5 0.066mg 0.376mg 6%
Copper 0.06mg 0.118mg 6%
Fiber 3.6g 2.2g 6%
Vitamin B1 0.128mg 0.064mg 5%
Iron 1.5mg 1.08mg 5%
Protein 4.8g 2.5g 5%
Carbs 10.1g 21.15g 4%
Choline 14.8mg 3%
Vitamin B2 0.09mg 0.048mg 3%
Manganese 0.261mg 0.219mg 2%
Vitamin K 2µg 2%
Polyunsaturated fat 0.303g 0.057g 2%
Calories 62kcal 93kcal 2%
Fats 0.5g 0.13g 1%
Selenium 1µg 0.4µg 1%
Sodium 41mg 10mg 1%
Vitamin B3 1.2mg 1.41mg 1%
Zinc 0.47mg 0.36mg 1%
Magnesium 31mg 28mg 1%
Vitamin A 14µg 1µg 1%
Net carbs 6.5g 18.95g N/A
Calcium 18mg 15mg 0%
Sugar 1.18g N/A
Phosphorus 73mg 70mg 0%
Vitamin E 0.04mg 0%
Saturated fat 0.142g 0.034g 0%
Monounsaturated fat 0.02g 0.003g 0%
Tryptophan 0.048mg 0.025mg 0%
Threonine 0.178mg 0.081mg 0%
Isoleucine 0.215mg 0.08mg 0%
Leucine 0.37mg 0.119mg 0%
Lysine 0.313mg 0.13mg 0%
Methionine 0.037mg 0.038mg 0%
Phenylalanine 0.195mg 0.099mg 0%
Valine 0.235mg 0.125mg 0%
Histidine 0.115mg 0.042mg 0%
Fructose 0.34g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 g
Potato
Potato
2
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more ProteinProtein +92%
Contains more FatsFats +284.6%
Contains more WaterWater +11.8%
Contains more CarbsCarbs +109.4%
Contains more OtherOther +47.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 4% 65%
Saturated fat: Sat. Fat 0.142 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.303 g
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 g
Contains more Mono. FatMonounsaturated fat +566.7%
Contains more Poly. FatPolyunsaturated fat +431.6%
Contains less Sat. FatSaturated fat -76.1%

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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. Broad beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.