Broad beans vs. Russet potato — In-Depth Nutrition Comparison
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A recap on differences between broad beans and russet potatoes
- Broad beans are higher in vitamin C, folate, iron, fiber, and vitamin B1, yet russet potatoes are higher in vitamin B6, potassium, vitamin B5, and copper.
- Russet potatoes cover your daily vitamin B6 needs 25% more than broad beans.
- Broad beans contain 2 times more vitamin C than russet potatoes. While broad beans contain 19.8mg of vitamin C, russet potatoes contain only 8.3mg.
Food varieties used in this article are Broadbeans, immature seeds, cooked, boiled, drained, without salt and Potatoes, Russet, flesh and skin, baked.
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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.
| Contains more IronIron | +40.2% |
| Contains more ZincZinc | +34.3% |
| Contains more ManganeseManganese | +14.5% |
| Contains more SeleniumSelenium | +100% |
| Contains more PotassiumPotassium | +185% |
| Contains more CopperCopper | +78.3% |
| Contains less SodiumSodium | -65.9% |
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 CVitamin C | +138.6% |
| Contains more Vitamin AVitamin A | +1300% |
| Contains more Vitamin B1Vitamin B1 | +91% |
| Contains more Vitamin B2Vitamin B2 | +87.5% |
| Contains more FolateFolate | +123.1% |
| Contains more Vitamin B3Vitamin B3 | +12.3% |
| Contains more Vitamin B5Vitamin B5 | +475.8% |
| Contains more Vitamin B6Vitamin B6 | +1120.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.8 g
Fats:
0.5 g
Carbs:
10.1 g
Water:
83.7 g
Other:
0.9 g
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
| Contains more ProteinProtein | +82.5% |
| Contains more FatsFats | +284.6% |
| Contains more WaterWater | +12.4% |
| Contains more CarbsCarbs | +112.3% |
| Contains more OtherOther | +50% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.142 g
Monounsaturated fat:
Mono. Fat
0.02 g
Polyunsaturated fat:
Poly. Fat
0.303 g
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.054 g
| Contains more Mono. FatMonounsaturated fat | +566.7% |
| Contains more Poly. FatPolyunsaturated fat | +461.1% |
| Contains less Sat. FatSaturated fat | -77.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B6 | 0.029mg | 0.354mg | 25% |
| Vitamin C | 19.8mg | 8.3mg | 13% |
| Potassium | 193mg | 550mg | 11% |
| Folate | 58µg | 26µg | 8% |
| Starch | 17.45g | 7% | |
| Vitamin B5 | 0.066mg | 0.38mg | 6% |
| Vitamin B1 | 0.128mg | 0.067mg | 5% |
| Iron | 1.5mg | 1.07mg | 5% |
| Fiber | 3.6g | 2.3g | 5% |
| Copper | 0.06mg | 0.107mg | 5% |
| Protein | 4.8g | 2.63g | 4% |
| Carbs | 10.1g | 21.44g | 4% |
| Choline | 15mg | 3% | |
| Vitamin B2 | 0.09mg | 0.048mg | 3% |
| Polyunsaturated fat | 0.303g | 0.054g | 2% |
| Vitamin K | 2µg | 2% | |
| Calories | 62kcal | 97kcal | 2% |
| Vitamin A | 14µg | 1µg | 1% |
| Vitamin B3 | 1.2mg | 1.348mg | 1% |
| Fats | 0.5g | 0.13g | 1% |
| Zinc | 0.47mg | 0.35mg | 1% |
| Saturated fat | 0.142g | 0.032g | 1% |
| Sodium | 41mg | 14mg | 1% |
| Selenium | 1µg | 0.5µg | 1% |
| Manganese | 0.261mg | 0.228mg | 1% |
| Net carbs | 6.5g | 19.14g | N/A |
| Magnesium | 31mg | 30mg | 0% |
| Calcium | 18mg | 18mg | 0% |
| Sugar | 1.08g | N/A | |
| Phosphorus | 73mg | 71mg | 0% |
| Vitamin E | 0.07mg | 0% | |
| Monounsaturated fat | 0.02g | 0.003g | 0% |
| Tryptophan | 0.048mg | 0.027mg | 0% |
| Threonine | 0.178mg | 0.086mg | 0% |
| Isoleucine | 0.215mg | 0.085mg | 0% |
| Leucine | 0.37mg | 0.125mg | 0% |
| Lysine | 0.313mg | 0.137mg | 0% |
| Methionine | 0.037mg | 0.041mg | 0% |
| Phenylalanine | 0.195mg | 0.104mg | 0% |
| Valine | 0.235mg | 0.131mg | 0% |
| Histidine | 0.115mg | 0.044mg | 0% |
| Fructose | 0.32g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
15%
17%
Minerals Daily Need Coverage Score
21%
23%
Comparison summary
Which food contains less Sodium?
Russet potato contains less Sodium (difference - 27mg)
Which food is lower in Saturated fat?
Russet potato is lower in Saturated fat (difference - 0.11g)
Which food is cheaper?
Russet potato is cheaper (difference - $0.6)
Which food is lower in Sugar?
Broad beans is lower in Sugar (difference - 1.08g)
Which food is lower in glycemic index?
Broad beans is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Broad beans is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.