Green beans vs. Potato — In-Depth Nutrition Comparison
Compare
A recap on the differences between green beans and potatoes
- Green beans have more vitamin K, vitamin A, and vitamin B2; however, potatoes are higher in vitamin B6, vitamin C, potassium, and copper.
- Green beans cover your daily vitamin K needs 38% more than potatoes.
- Potatoes contain 317 times less vitamin A than green beans. Green beans contain 633IU of vitamin A, while potatoes contain 2IU.
- The glycemic index of potatoes is higher.
Food varieties used in this article are Beans, snap, green, cooked, boiled, drained, without salt and Potatoes, flesh, and skin, raw.
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.
| Contains more CalciumCalcium | +266.7% |
| Contains less SodiumSodium | -83.3% |
| Contains more ManganeseManganese | +42.5% |
| Contains more MagnesiumMagnesium | +27.8% |
| Contains more PotassiumPotassium | +191.1% |
| Contains more IronIron | +24.6% |
| Contains more CopperCopper | +93% |
| Contains more ZincZinc | +20% |
| Contains more PhosphorusPhosphorus | +96.6% |
| 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 | +∞% |
| Contains more Vitamin EVitamin E | +4500% |
| Contains more Vitamin B2Vitamin B2 | +203.1% |
| Contains more Vitamin KVitamin K | +2295% |
| Contains more FolateFolate | +120% |
| Contains more CholineCholine | +39.7% |
| Contains more Vitamin CVitamin C | +103.1% |
| Contains more Vitamin B3Vitamin B3 | +72.8% |
| Contains more Vitamin B5Vitamin B5 | +298.6% |
| Contains more Vitamin B6Vitamin B6 | +432.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 47.9µg | 2µg | 38% |
| Vitamin B6 | 0.056mg | 0.298mg | 19% |
| Vitamin C | 9.7mg | 19.7mg | 11% |
| Potassium | 146mg | 425mg | 8% |
| Starch | 15.29g | 6% | |
| Copper | 0.057mg | 0.11mg | 6% |
| Folate | 33µg | 15µg | 5% |
| Vitamin B2 | 0.097mg | 0.032mg | 5% |
| Manganese | 0.285mg | 0.2mg | 4% |
| Vitamin A | 32µg | 0µg | 4% |
| Vitamin B5 | 0.074mg | 0.295mg | 4% |
| Phosphorus | 29mg | 57mg | 4% |
| Fiber | 3.2g | 2.1g | 4% |
| Vitamin E | 0.46mg | 0.01mg | 3% |
| Vitamin B3 | 0.614mg | 1.061mg | 3% |
| Calcium | 44mg | 12mg | 3% |
| Carbs | 7.88g | 17.49g | 3% |
| Iron | 0.65mg | 0.81mg | 2% |
| Calories | 35kcal | 77kcal | 2% |
| Choline | 16.9mg | 12.1mg | 1% |
| Polyunsaturated fat | 0.145g | 0.042g | 1% |
| Vitamin B1 | 0.074mg | 0.081mg | 1% |
| Magnesium | 18mg | 23mg | 1% |
| Protein | 1.89g | 2.05g | 0% |
| Fats | 0.28g | 0.09g | 0% |
| Net carbs | 4.68g | 15.39g | N/A |
| Sugar | 3.63g | 0.82g | N/A |
| Zinc | 0.25mg | 0.3mg | 0% |
| Sodium | 1mg | 6mg | 0% |
| Selenium | 0.2µg | 0.4µg | 0% |
| Saturated fat | 0.064g | 0.025g | 0% |
| Monounsaturated fat | 0.011g | 0.002g | 0% |
| Tryptophan | 0.02mg | 0.021mg | 0% |
| Threonine | 0.082mg | 0.067mg | 0% |
| Isoleucine | 0.069mg | 0.066mg | 0% |
| Leucine | 0.116mg | 0.098mg | 0% |
| Lysine | 0.091mg | 0.107mg | 0% |
| Methionine | 0.023mg | 0.032mg | 0% |
| Phenylalanine | 0.069mg | 0.081mg | 0% |
| Valine | 0.093mg | 0.103mg | 0% |
| Histidine | 0.035mg | 0.035mg | 0% |
| Fructose | 0.26g | 0% |
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:
2.05 g
Fats:
0.09 g
Carbs:
17.49 g
Water:
79.25 g
Other:
1.12 g
| Contains more FatsFats | +211.1% |
| Contains more WaterWater | +12.6% |
| Contains more CarbsCarbs | +122% |
| Contains more OtherOther | +53.4% |
~equal in
Protein
~2.05g
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
0.025 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.042 g
| Contains more Mono. FatMonounsaturated fat | +450% |
| Contains more Poly. FatPolyunsaturated fat | +245.2% |
| Contains less Sat. FatSaturated fat | -60.9% |