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Green beans vs. Potato — In-Depth Nutrition Comparison

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What are the differences between Green beans and Potato?

  • Green beans are higher in Vitamin K, yet Potato is 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 3 times more Calcium than Potato. While Green beans have 44mg of Calcium, Potato has only 15mg.

We used Beans, snap, green, cooked, boiled, drained, without salt and Potatoes, baked, flesh and skin, without salt types in this article.

Infographic

Green beans vs Potato infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Potato
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
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.
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 32% 38% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Potato
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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 32% 0.6% 0.8% 0% 16% 11% 26% 23% 72% 0% 5% 21% 8.1%
Contains more Vitamin AVitamin A +6230%
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%
~equal in Vitamin C ~9.6mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Potato
3
3% 21% 75%
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
29% 5% 66%
Saturated Fat: Sat. Fat 0.064 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Potato
1
36% 3% 61%
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.
Green beans Potato
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Green beans Potato Opinion
Calories 35kcal 93kcal Potato
Protein 1.89g 2.5g Potato
Fats 0.28g 0.13g Green beans
Vitamin C 9.7mg 9.6mg Green beans
Net carbs 4.68g 18.95g Potato
Carbs 7.88g 21.15g Potato
Magnesium 18mg 28mg Potato
Calcium 44mg 15mg Green beans
Potassium 146mg 535mg Potato
Iron 0.65mg 1.08mg Potato
Sugar 3.63g 1.18g Potato
Fiber 3.2g 2.2g Green beans
Copper 0.057mg 0.118mg Potato
Zinc 0.25mg 0.36mg Potato
Starch 17.27g Potato
Phosphorus 29mg 70mg Potato
Sodium 1mg 10mg Green beans
Vitamin A 633IU 10IU Green beans
Vitamin A 32µg 1µg Green beans
Vitamin E 0.46mg 0.04mg Green beans
Manganese 0.285mg 0.219mg Green beans
Selenium 0.2µg 0.4µg Potato
Vitamin B1 0.074mg 0.064mg Green beans
Vitamin B2 0.097mg 0.048mg Green beans
Vitamin B3 0.614mg 1.41mg Potato
Vitamin B5 0.074mg 0.376mg Potato
Vitamin B6 0.056mg 0.311mg Potato
Vitamin K 47.9µg 2µg Green beans
Folate 33µg 28µg Green beans
Choline 16.9mg 14.8mg Green beans
Saturated Fat 0.064g 0.034g Potato
Monounsaturated Fat 0.011g 0.003g Green beans
Polyunsaturated fat 0.145g 0.057g Green beans
Tryptophan 0.02mg 0.025mg Potato
Threonine 0.082mg 0.081mg Green beans
Isoleucine 0.069mg 0.08mg Potato
Leucine 0.116mg 0.119mg Potato
Lysine 0.091mg 0.13mg Potato
Methionine 0.023mg 0.038mg Potato
Phenylalanine 0.069mg 0.099mg Potato
Valine 0.093mg 0.125mg Potato
Histidine 0.035mg 0.042mg Potato
Fructose 0.34g Potato

Which food is preferable for your diet?

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

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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
23%
Green beans
17%
Potato
Minerals Daily Need Coverage Score
14%
Green beans
22%
Potato

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 2.45g)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.03g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $1.6)
Which food is richer in minerals?
Potato
Potato is relatively richer in minerals
Which food contains less Sodium?
Green beans
Green beans contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Green beans
Green beans is lower in glycemic index (difference - 66)
Which food is richer in vitamins?
Green beans
Green beans is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.