Green beans vs. Russet potato — In-Depth Nutrition Comparison
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How are green beans and russet potatoes different?
- Green beans are higher in vitamin K and vitamin A; however, russet potatoes are richer in vitamin B6, potassium, vitamin B5, phosphorus, copper, and iron.
- Daily need coverage for vitamin K for green beans is 38% higher.
- Green beans contain 63 times more vitamin A than russet potatoes. While green beans contain 633IU of vitamin A, russet potatoes contain only 10IU.
- Green beans have a lower glycemic index (20) than russet potatoes (82).
Beans, snap, green, cooked, boiled, drained, without salt and Potatoes, Russet, flesh, and skin, baked are the varieties used 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 | +144.4% |
| Contains less SodiumSodium | -92.9% |
| Contains more ManganeseManganese | +25% |
| Contains more MagnesiumMagnesium | +66.7% |
| Contains more PotassiumPotassium | +276.7% |
| Contains more IronIron | +64.6% |
| Contains more CopperCopper | +87.7% |
| Contains more ZincZinc | +40% |
| Contains more PhosphorusPhosphorus | +144.8% |
| Contains more SeleniumSelenium | +150% |
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 CVitamin C | +16.9% |
| Contains more Vitamin AVitamin A | +3100% |
| Contains more Vitamin EVitamin E | +557.1% |
| Contains more Vitamin B2Vitamin B2 | +102.1% |
| Contains more Vitamin KVitamin K | +2295% |
| Contains more FolateFolate | +26.9% |
| Contains more CholineCholine | +12.7% |
| Contains more Vitamin B3Vitamin B3 | +119.5% |
| Contains more Vitamin B5Vitamin B5 | +413.5% |
| Contains more Vitamin B6Vitamin B6 | +532.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 47.9µg | 2µg | 38% |
| Vitamin B6 | 0.056mg | 0.354mg | 23% |
| Potassium | 146mg | 550mg | 12% |
| Starch | 17.45g | 7% | |
| Vitamin B5 | 0.074mg | 0.38mg | 6% |
| Phosphorus | 29mg | 71mg | 6% |
| Copper | 0.057mg | 0.107mg | 6% |
| Iron | 0.65mg | 1.07mg | 5% |
| Vitamin B3 | 0.614mg | 1.348mg | 5% |
| Carbs | 7.88g | 21.44g | 5% |
| Vitamin B2 | 0.097mg | 0.048mg | 4% |
| Fiber | 3.2g | 2.3g | 4% |
| Calcium | 44mg | 18mg | 3% |
| Magnesium | 18mg | 30mg | 3% |
| Vitamin A | 32µg | 1µg | 3% |
| Vitamin E | 0.46mg | 0.07mg | 3% |
| Calories | 35kcal | 97kcal | 3% |
| Folate | 33µg | 26µg | 2% |
| Vitamin C | 9.7mg | 8.3mg | 2% |
| Manganese | 0.285mg | 0.228mg | 2% |
| Polyunsaturated fat | 0.145g | 0.054g | 1% |
| Vitamin B1 | 0.074mg | 0.067mg | 1% |
| Protein | 1.89g | 2.63g | 1% |
| Selenium | 0.2µg | 0.5µg | 1% |
| Sodium | 1mg | 14mg | 1% |
| Zinc | 0.25mg | 0.35mg | 1% |
| Fats | 0.28g | 0.13g | 0% |
| Net carbs | 4.68g | 19.14g | N/A |
| Sugar | 3.63g | 1.08g | N/A |
| Choline | 16.9mg | 15mg | 0% |
| Saturated fat | 0.064g | 0.032g | 0% |
| Monounsaturated fat | 0.011g | 0.003g | 0% |
| Tryptophan | 0.02mg | 0.027mg | 0% |
| Threonine | 0.082mg | 0.086mg | 0% |
| Isoleucine | 0.069mg | 0.085mg | 0% |
| Leucine | 0.116mg | 0.125mg | 0% |
| Lysine | 0.091mg | 0.137mg | 0% |
| Methionine | 0.023mg | 0.041mg | 0% |
| Phenylalanine | 0.069mg | 0.104mg | 0% |
| Valine | 0.093mg | 0.131mg | 0% |
| Histidine | 0.035mg | 0.044mg | 0% |
| Fructose | 0.32g | 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:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
| Contains more FatsFats | +115.4% |
| Contains more WaterWater | +19.8% |
| Contains more ProteinProtein | +39.2% |
| Contains more CarbsCarbs | +172.1% |
| Contains more OtherOther | +84.9% |
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
0.032 g
Monounsaturated fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.054 g
| Contains more Mono. FatMonounsaturated fat | +266.7% |
| Contains more Poly. FatPolyunsaturated fat | +168.5% |
| Contains less Sat. FatSaturated fat | -50% |
