Green beans vs. Potato — In-Depth Nutrition Comparison
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What are the differences between green beans and potatoes?
- Green beans are higher in vitamin K and vitamin A, yet potatoes are higher in vitamin B6, potassium, copper, vitamin B5, phosphorus, and iron.
- Green beans' daily need coverage for vitamin K is 38% more.
- Green beans have 63 times more vitamin A than potatoes. While green beans have 633IU of vitamin A, potatoes have only 10IU.
- The glycemic index of green beans is lower.
We used Beans, snap, green, cooked, boiled, drained, without salt and Potatoes, baked, flesh and skin, without salt types in this article.
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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 CalciumCalcium | +193.3% |
| Contains less SodiumSodium | -90% |
| Contains more ManganeseManganese | +30.1% |
| Contains more MagnesiumMagnesium | +55.6% |
| Contains more PotassiumPotassium | +266.4% |
| Contains more IronIron | +66.2% |
| Contains more CopperCopper | +107% |
| Contains more ZincZinc | +44% |
| Contains more PhosphorusPhosphorus | +141.4% |
| Contains more SeleniumSelenium | +100% |
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 AVitamin A | +3100% |
| Contains more Vitamin EVitamin E | +1050% |
| Contains more Vitamin B1Vitamin B1 | +15.6% |
| Contains more Vitamin B2Vitamin B2 | +102.1% |
| Contains more Vitamin KVitamin K | +2295% |
| Contains more FolateFolate | +17.9% |
| Contains more CholineCholine | +14.2% |
| Contains more Vitamin B3Vitamin B3 | +129.6% |
| Contains more Vitamin B5Vitamin B5 | +408.1% |
| Contains more Vitamin B6Vitamin B6 | +455.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.89 g
Fats:
0.28 g
Carbs:
7.88 g
Water:
89.22 g
Other:
0.73 g
Protein:
2.5 g
Fats:
0.13 g
Carbs:
21.15 g
Water:
74.89 g
Other:
1.33 g
| Contains more FatsFats | +115.4% |
| Contains more WaterWater | +19.1% |
| Contains more ProteinProtein | +32.3% |
| Contains more CarbsCarbs | +168.4% |
| Contains more OtherOther | +82.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.064 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.145 g
Saturated fat:
Sat. Fat
0.034 g
Monounsaturated fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.057 g
| Contains more Mono. FatMonounsaturated fat | +266.7% |
| Contains more Poly. FatPolyunsaturated fat | +154.4% |
| Contains less Sat. FatSaturated fat | -46.9% |
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 Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 47.9µg | 2µg | 38% |
| Vitamin B6 | 0.056mg | 0.311mg | 20% |
| Potassium | 146mg | 535mg | 11% |
| Starch | 17.27g | 7% | |
| Copper | 0.057mg | 0.118mg | 7% |
| Phosphorus | 29mg | 70mg | 6% |
| Vitamin B5 | 0.074mg | 0.376mg | 6% |
| Vitamin B3 | 0.614mg | 1.41mg | 5% |
| Iron | 0.65mg | 1.08mg | 5% |
| Carbs | 7.88g | 21.15g | 4% |
| Vitamin B2 | 0.097mg | 0.048mg | 4% |
| Fiber | 3.2g | 2.2g | 4% |
| Vitamin E | 0.46mg | 0.04mg | 3% |
| Vitamin A | 32µg | 1µg | 3% |
| Calories | 35kcal | 93kcal | 3% |
| Calcium | 44mg | 15mg | 3% |
| Manganese | 0.285mg | 0.219mg | 3% |
| Magnesium | 18mg | 28mg | 2% |
| Folate | 33µg | 28µg | 1% |
| Polyunsaturated fat | 0.145g | 0.057g | 1% |
| Vitamin B1 | 0.074mg | 0.064mg | 1% |
| Protein | 1.89g | 2.5g | 1% |
| Zinc | 0.25mg | 0.36mg | 1% |
| Fats | 0.28g | 0.13g | 0% |
| Vitamin C | 9.7mg | 9.6mg | 0% |
| Net carbs | 4.68g | 18.95g | N/A |
| Sugar | 3.63g | 1.18g | N/A |
| Sodium | 1mg | 10mg | 0% |
| Selenium | 0.2µg | 0.4µg | 0% |
| Choline | 16.9mg | 14.8mg | 0% |
| Saturated fat | 0.064g | 0.034g | 0% |
| Monounsaturated fat | 0.011g | 0.003g | 0% |
| Tryptophan | 0.02mg | 0.025mg | 0% |
| Threonine | 0.082mg | 0.081mg | 0% |
| Isoleucine | 0.069mg | 0.08mg | 0% |
| Leucine | 0.116mg | 0.119mg | 0% |
| Lysine | 0.091mg | 0.13mg | 0% |
| Methionine | 0.023mg | 0.038mg | 0% |
| Phenylalanine | 0.069mg | 0.099mg | 0% |
| Valine | 0.093mg | 0.125mg | 0% |
| Histidine | 0.035mg | 0.042mg | 0% |
| Fructose | 0.34g | 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
21%
17%
Minerals Daily Need Coverage Score
14%
22%
Comparison summary
Which food is lower in Sugar?
Potato is lower in Sugar (difference - 2.45g)
Which food is lower in Saturated fat?
Potato is lower in Saturated fat (difference - 0.03g)
Which food is cheaper?
Potato is cheaper (difference - $1.6)
Which food is richer in minerals?
Potato is relatively richer in minerals
Which food contains less Sodium?
Green beans contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Green beans is lower in glycemic index (difference - 66)
Which food is richer in vitamins?
Green beans is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)