Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Green bean
  5. Compare
  6. Green bean vs. Potato

Green bean vs. Potato — In-Depth Nutrition Comparison

Compare

What are the differences between Green bean and Potato?

  • Green bean is higher in Vitamin K, yet Potato is higher in Vitamin B6, Potassium, Copper, Vitamin B5, Phosphorus, and Iron.
  • Green bean's daily need coverage for Vitamin K is 38% more.
  • Green bean has 3 times more Calcium than Potato. While Green bean has 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 bean 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.
Green bean
Green bean
3
:
7
Potato
Potato
Contains more Calcium +193.3%
Contains less Sodium -90%
Contains more Manganese +30.1%
Contains more Iron +66.2%
Contains more Magnesium +55.6%
Contains more Phosphorus +141.4%
Contains more Potassium +266.4%
Contains more Zinc +44%
Contains more Copper +107%
Contains more Selenium +100%
Green bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Contains more Calcium +193.3%
Contains less Sodium -90%
Contains more Manganese +30.1%
Contains more Iron +66.2%
Contains more Magnesium +55.6%
Contains more Phosphorus +141.4%
Contains more Potassium +266.4%
Contains more Zinc +44%
Contains more Copper +107%
Contains more Selenium +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.
Green bean
Green bean
7
:
3
Potato
Potato
Contains more Vitamin A +6230%
Contains more Vitamin E +1050%
Contains more Vitamin B1 +15.6%
Contains more Vitamin B2 +102.1%
Contains more Folate +17.9%
Contains more Vitamin K +2295%
Contains more Vitamin B3 +129.6%
Contains more Vitamin B5 +408.1%
Contains more Vitamin B6 +455.4%
Equal in Vitamin C - 9.6
Green bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 32% 16% 12% 27% 23% 72% 22% 0% 5%
Contains more Vitamin A +6230%
Contains more Vitamin E +1050%
Contains more Vitamin B1 +15.6%
Contains more Vitamin B2 +102.1%
Contains more Folate +17.9%
Contains more Vitamin K +2295%
Contains more Vitamin B3 +129.6%
Contains more Vitamin B5 +408.1%
Contains more Vitamin B6 +455.4%
Equal in Vitamin C - 9.6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Green bean
Green bean
2
:
3
Potato
Potato
Contains more Fats +115.4%
Contains more Water +19.1%
Contains more Protein +32.3%
Contains more Carbs +168.4%
Contains more Other +82.2%
Green bean
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% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more Fats +115.4%
Contains more Water +19.1%
Contains more Protein +32.3%
Contains more Carbs +168.4%
Contains more Other +82.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Green bean
Green bean
2
:
1
Potato
Potato
Contains more Monounsaturated Fat +266.7%
Contains more Polyunsaturated fat +154.4%
Contains less Saturated Fat -46.9%
Green bean
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
Potato
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
Contains more Monounsaturated Fat +266.7%
Contains more Polyunsaturated fat +154.4%
Contains less Saturated 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 bean 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 bean Potato Opinion
Net carbs 4.68g 18.95g Potato
Protein 1.89g 2.5g Potato
Fats 0.28g 0.13g Green bean
Carbs 7.88g 21.15g Potato
Calories 35kcal 93kcal Potato
Starch 17.27g Potato
Fructose 0.34g Potato
Sugar 3.63g 1.18g Potato
Fiber 3.2g 2.2g Green bean
Calcium 44mg 15mg Green bean
Iron 0.65mg 1.08mg Potato
Magnesium 18mg 28mg Potato
Phosphorus 29mg 70mg Potato
Potassium 146mg 535mg Potato
Sodium 1mg 10mg Green bean
Zinc 0.25mg 0.36mg Potato
Copper 0.057mg 0.118mg Potato
Manganese 0.285mg 0.219mg Green bean
Selenium 0.2µg 0.4µg Potato
Vitamin A 633IU 10IU Green bean
Vitamin A RAE 32µg 1µg Green bean
Vitamin E 0.46mg 0.04mg Green bean
Vitamin C 9.7mg 9.6mg Green bean
Vitamin B1 0.074mg 0.064mg Green bean
Vitamin B2 0.097mg 0.048mg Green bean
Vitamin B3 0.614mg 1.41mg Potato
Vitamin B5 0.074mg 0.376mg Potato
Vitamin B6 0.056mg 0.311mg Potato
Folate 33µg 28µg Green bean
Vitamin K 47.9µg 2µg Green bean
Tryptophan 0.02mg 0.025mg Potato
Threonine 0.082mg 0.081mg Green bean
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
Saturated Fat 0.064g 0.034g Potato
Monounsaturated Fat 0.011g 0.003g Green bean
Polyunsaturated fat 0.145g 0.057g Green bean

Which food is preferable for your diet?

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

People also compare

Green bean
Green bean vs Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Green bean
Green bean vs Navy bean raw
Navy bean raw
Green bean
Green bean vs Artichoke
Artichoke
Potato
Potato vs Corn raw
Corn raw
Potato
Potato vs Sweet potato
Sweet potato
Potato
Potato vs Tomato
Tomato

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
24%
Green bean
17%
Potato
Minerals Daily Need Coverage Score
14%
Green bean
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 bean
Green bean contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 66)
Which food is richer in vitamins?
Green bean
Green bean 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 bean - 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.