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

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The main differences between green bean raw and potatoes

  • Green bean raw has more vitamin K, vitamin A, and vitamin B2; however, potatoes have more vitamin B6, vitamin C, and potassium.
  • Daily need coverage for vitamin K for green bean raw is 34% higher.
  • Potatoes have 345 times less vitamin A than green bean raw. Green bean raw has 690IU of vitamin A, while potatoes have 2IU.
  • Potatoes are lower in sugar.
  • Potatoes have a higher glycemic index than green bean raw.

Food types used in this article are Beans, snap, green, raw and Potatoes, flesh and skin, raw.

Infographic

Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Potato
4
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 CalciumCalcium +208.3%
Contains more IronIron +27.2%
Contains more SeleniumSelenium +50%
Contains more PotassiumPotassium +101.4%
Contains more CopperCopper +59.4%
Contains more ZincZinc +25%
Contains more PhosphorusPhosphorus +50%
~equal in Magnesium ~23mg
~equal in Sodium ~6mg
~equal in Manganese ~0.2mg

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +4000%
Contains more Vitamin B2Vitamin B2 +225%
Contains more Vitamin KVitamin K +2050%
Contains more FolateFolate +120%
Contains more CholineCholine +26.4%
Contains more Vitamin CVitamin C +61.5%
Contains more Vitamin B3Vitamin B3 +44.6%
Contains more Vitamin B5Vitamin B5 +31.1%
Contains more Vitamin B6Vitamin B6 +111.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.081mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
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 FatsFats +144.4%
Contains more WaterWater +14%
Contains more ProteinProtein +12%
Contains more CarbsCarbs +150.9%
Contains more OtherOther +69.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
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 +400%
Contains more Poly. FatPolyunsaturated fat +169%
Contains less Sat. FatSaturated fat -50%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
21% 9% 36% 34%
Starch: 0.88 g
Sucrose: 0.36 g
Glucose: 1.51 g
Fructose: 1.39 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Potato
1
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +111.8%
Contains more GlucoseGlucose +387.1%
Contains more FructoseFructose +434.6%
Contains more StarchStarch +1637.5%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Green bean raw Potato
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Green bean raw Potato DV% diff.
Vitamin K 43µg 2µg 34%
Vitamin B6 0.141mg 0.298mg 12%
Vitamin C 12.2mg 19.7mg 8%
Potassium 211mg 425mg 6%
Vitamin B2 0.104mg 0.032mg 6%
Starch 0.88g 15.29g 6%
Copper 0.069mg 0.11mg 5%
Folate 33µg 15µg 5%
Vitamin A 35µg 0µg 4%
Carbs 6.97g 17.49g 4%
Vitamin E 0.41mg 0.01mg 3%
Phosphorus 38mg 57mg 3%
Iron 1.03mg 0.81mg 3%
Calcium 37mg 12mg 3%
Fiber 2.7g 2.1g 2%
Vitamin B3 0.734mg 1.061mg 2%
Calories 31kcal 77kcal 2%
Vitamin B5 0.225mg 0.295mg 1%
Choline 15.3mg 12.1mg 1%
Fructose 1.39g 0.26g 1%
Manganese 0.216mg 0.2mg 1%
Zinc 0.24mg 0.3mg 1%
Protein 1.83g 2.05g 0%
Fats 0.22g 0.09g 0%
Net carbs 4.27g 15.39g N/A
Magnesium 25mg 23mg 0%
Sugar 3.26g 0.82g N/A
Sodium 6mg 6mg 0%
Selenium 0.6µg 0.4µg 0%
Vitamin B1 0.082mg 0.081mg 0%
Saturated fat 0.05g 0.025g 0%
Monounsaturated fat 0.01g 0.002g 0%
Polyunsaturated fat 0.113g 0.042g 0%
Tryptophan 0.019mg 0.021mg 0%
Threonine 0.079mg 0.067mg 0%
Isoleucine 0.066mg 0.066mg 0%
Leucine 0.112mg 0.098mg 0%
Lysine 0.088mg 0.107mg 0%
Methionine 0.022mg 0.032mg 0%
Phenylalanine 0.067mg 0.081mg 0%
Valine 0.09mg 0.103mg 0%
Histidine 0.034mg 0.035mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green bean raw Potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
23%
Green bean raw
17%
Potato
Minerals Daily Need Coverage Score
16%
Green bean raw
19%
Potato

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 2.44g)
Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 0.025g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $1.6)
Which food is lower in glycemic index?
Green bean raw
Green bean raw is lower in glycemic index (difference - 66)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (6 mg)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.