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  6. Kidney beans raw vs. Potato

Kidney beans raw vs. Potato — In-Depth Nutrition Comparison

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How are kidney beans raw and potatoes different?

  • Kidney beans raw has more folate, copper, iron, fiber, phosphorus, vitamin B1, manganese, potassium, magnesium, and zinc than potatoes.
  • Daily need coverage for folate for kidney beans raw is 95% higher.
  • Kidney beans raw contains 12 times more fiber than potatoes. While kidney beans raw contains 24.9g of fiber, potatoes contain only 2.1g.
  • Kidney beans raw has a lower glycemic index (22) than potatoes (86).

Beans, kidney, all types, mature seeds, raw and Potatoes, flesh, and skin, raw are the varieties used in this article.

Infographic

Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Potato
Potato
1
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 +508.7%
Contains more CalciumCalcium +1091.7%
Contains more PotassiumPotassium +230.8%
Contains more IronIron +912.3%
Contains more CopperCopper +770.9%
Contains more ZincZinc +830%
Contains more PhosphorusPhosphorus +614%
Contains more ManganeseManganese +410.5%
Contains more SeleniumSelenium +700%
Contains less SodiumSodium -75%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Potato
Potato
2
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 EVitamin E +2100%
Contains more Vitamin B1Vitamin B1 +553.1%
Contains more Vitamin B2Vitamin B2 +584.4%
Contains more Vitamin B3Vitamin B3 +94.2%
Contains more Vitamin B5Vitamin B5 +164.4%
Contains more Vitamin B6Vitamin B6 +33.2%
Contains more Vitamin KVitamin K +850%
Contains more FolateFolate +2526.7%
Contains more Vitamin CVitamin C +337.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Potato DV% diff.
Folate 394µg 15µg 95%
Copper 0.958mg 0.11mg 94%
Iron 8.2mg 0.81mg 92%
Fiber 24.9g 2.1g 91%
Phosphorus 407mg 57mg 50%
Protein 23.58g 2.05g 43%
Vitamin B1 0.529mg 0.081mg 37%
Manganese 1.021mg 0.2mg 36%
Potassium 1406mg 425mg 29%
Magnesium 140mg 23mg 28%
Zinc 2.79mg 0.3mg 23%
Vitamin C 4.5mg 19.7mg 17%
Vitamin K 19µg 2µg 14%
Carbs 60.01g 17.49g 14%
Vitamin B2 0.219mg 0.032mg 14%
Calories 333kcal 77kcal 13%
Calcium 143mg 12mg 13%
Vitamin B5 0.78mg 0.295mg 10%
Vitamin B6 0.397mg 0.298mg 8%
Starch 15.29g 6%
Vitamin B3 2.06mg 1.061mg 6%
Selenium 3.2µg 0.4µg 5%
Polyunsaturated fat 0.457g 0.042g 3%
Choline 12.1mg 2%
Sodium 24mg 6mg 1%
Fats 0.83g 0.09g 1%
Vitamin E 0.22mg 0.01mg 1%
Net carbs 35.11g 15.39g N/A
Sugar 2.23g 0.82g N/A
Saturated fat 0.12g 0.025g 0%
Monounsaturated fat 0.064g 0.002g 0%
Tryptophan 0.279mg 0.021mg 0%
Threonine 0.992mg 0.067mg 0%
Isoleucine 1.041mg 0.066mg 0%
Leucine 1.882mg 0.098mg 0%
Lysine 1.618mg 0.107mg 0%
Methionine 0.355mg 0.032mg 0%
Phenylalanine 1.275mg 0.081mg 0%
Valine 1.233mg 0.103mg 0%
Histidine 0.656mg 0.035mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 +1050.2%
Contains more FatsFats +822.2%
Contains more CarbsCarbs +243.1%
Contains more OtherOther +242%
Contains more WaterWater +574.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 +3100%
Contains more Poly. FatPolyunsaturated fat +988.1%
Contains less Sat. FatSaturated fat -79.2%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.