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  6. Broad beans vs. Russet potato

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, vitamin A, 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 27 times more vitamin A than russet potatoes. While broad beans contain 270IU of vitamin A, russet potatoes contain only 10IU.

Food varieties used in this article are Broadbeans, immature seeds, cooked, boiled, drained, without salt and Potatoes, Russet, flesh, and skin, baked.

Infographic

Broad beans vs Russet 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 22% 5.4% 17% 56% 20% 13% 31% 5.3% 34% 5.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 5.4% 49% 40% 36% 9.5% 30% 1.8% 30% 2.7%
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%
~equal in Magnesium ~30mg
~equal in Calcium ~18mg
~equal in Phosphorus ~71mg

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%
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 28% 0.33% 1.4% 0% 17% 11% 25% 23% 82% 0% 5% 20% 8.2%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broad beans Russet potato 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%

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
3% 21% 74%
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
31% 4% 65%
Saturated fat: Sat. Fat 0.142 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.303 g
36% 3% 61%
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%

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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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.