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  6. Navy bean raw vs. Potato

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

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How are navy bean raw and potatoes different?

  • Navy bean raw is richer in folate, copper, vitamin B1, magnesium, vitamin B2, iron, vitamin B5, manganese, and phosphorus, while potatoes are higher in vitamin B6.
  • Navy bean raw covers your daily need for folate, 29% more than potatoes.
  • Navy bean raw contains 7 times more vitamin B2 than potatoes. Navy bean raw contains 0.215mg of vitamin B2, while potatoes contain 0.032mg.
  • Potatoes have a higher glycemic index (86) than navy bean raw (39).

Beans, navy, mature seeds, sprouted, raw and Potatoes, flesh, and skin, raw types were used in this article.

Infographic

Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Potato
Potato
2
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 +339.1%
Contains more CalciumCalcium +25%
Contains more IronIron +138.3%
Contains more CopperCopper +223.6%
Contains more ZincZinc +196.7%
Contains more PhosphorusPhosphorus +75.4%
Contains more ManganeseManganese +104%
Contains more SeleniumSelenium +50%
Contains more PotassiumPotassium +38.4%
Contains less SodiumSodium -53.8%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 +381.5%
Contains more Vitamin B2Vitamin B2 +571.9%
Contains more Vitamin B3Vitamin B3 +15%
Contains more Vitamin B5Vitamin B5 +179.7%
Contains more FolateFolate +780%
Contains more Vitamin B6Vitamin B6 +56%
~equal in Vitamin C ~19.7mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Potato DV% diff.
Folate 132µg 15µg 29%
Copper 0.356mg 0.11mg 27%
Vitamin B1 0.39mg 0.081mg 26%
Magnesium 101mg 23mg 19%
Vitamin B2 0.215mg 0.032mg 14%
Iron 1.93mg 0.81mg 14%
Vitamin B5 0.825mg 0.295mg 11%
Manganese 0.408mg 0.2mg 9%
Vitamin B6 0.191mg 0.298mg 8%
Protein 6.15g 2.05g 8%
Fiber 2.1g 8%
Starch 15.29g 6%
Phosphorus 100mg 57mg 6%
Zinc 0.89mg 0.3mg 5%
Potassium 307mg 425mg 3%
Vitamin K 2µg 2%
Choline 12.1mg 2%
Polyunsaturated fat 0.407g 0.042g 2%
Vitamin B3 1.22mg 1.061mg 1%
Calories 67kcal 77kcal 1%
Fats 0.7g 0.09g 1%
Carbs 13.05g 17.49g 1%
Vitamin C 18.8mg 19.7mg 1%
Net carbs 13.05g 15.39g N/A
Calcium 15mg 12mg 0%
Sugar 0.82g N/A
Sodium 13mg 6mg 0%
Vitamin E 0.01mg 0%
Selenium 0.6µg 0.4µg 0%
Saturated fat 0.085g 0.025g 0%
Monounsaturated fat 0.052g 0.002g 0%
Tryptophan 0.064mg 0.021mg 0%
Threonine 0.258mg 0.067mg 0%
Isoleucine 0.273mg 0.066mg 0%
Leucine 0.442mg 0.098mg 0%
Lysine 0.35mg 0.107mg 0%
Methionine 0.064mg 0.032mg 0%
Phenylalanine 0.31mg 0.081mg 0%
Valine 0.316mg 0.103mg 0%
Histidine 0.172mg 0.035mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Potato
Potato
3
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 +200%
Contains more FatsFats +677.8%
Contains more CarbsCarbs +34%
Contains more OtherOther +17.9%
~equal in Water ~79.25g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 +2500%
Contains more Poly. FatPolyunsaturated fat +869%
Contains less Sat. FatSaturated fat -70.6%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.