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  6. Green bean vs. Russet potato

Green bean vs. Russet potato — In-Depth Nutrition Comparison

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How are Green bean and Russet potato different?

  • Green bean is higher in Vitamin K, however, Russet potato is richer in Vitamin B6, Potassium, Vitamin B5, Phosphorus, Copper, and Iron.
  • Daily need coverage for Vitamin K from Green bean is 38% higher.

Beans, snap, green, cooked, boiled, drained, without salt and Potatoes, Russet, flesh and skin, baked are the varieties used in this article.

Infographic

Green bean vs Russet 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
Russet potato
Russet potato
Contains more Calcium +144.4%
Contains less Sodium -92.9%
Contains more Manganese +25%
Contains more Iron +64.6%
Contains more Magnesium +66.7%
Contains more Phosphorus +144.8%
Contains more Potassium +276.7%
Contains more Zinc +40%
Contains more Copper +87.7%
Contains more Selenium +150%
Green bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Russet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 41% 22% 31% 49% 2% 10% 36% 30% 3%
Contains more Calcium +144.4%
Contains less Sodium -92.9%
Contains more Manganese +25%
Contains more Iron +64.6%
Contains more Magnesium +66.7%
Contains more Phosphorus +144.8%
Contains more Potassium +276.7%
Contains more Zinc +40%
Contains more Copper +87.7%
Contains more Selenium +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.
Green bean
Green bean
7
:
3
Russet potato
Russet potato
Contains more Vitamin A +6230%
Contains more Vitamin E +557.1%
Contains more Vitamin C +16.9%
Contains more Vitamin B1 +10.4%
Contains more Vitamin B2 +102.1%
Contains more Folate +26.9%
Contains more Vitamin K +2295%
Contains more Vitamin B3 +119.5%
Contains more Vitamin B5 +413.5%
Contains more Vitamin B6 +532.1%
Equal in Vitamin B1 - 0.067
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%
Russet 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% 2% 0% 28% 17% 12% 26% 23% 82% 20% 0% 5%
Contains more Vitamin A +6230%
Contains more Vitamin E +557.1%
Contains more Vitamin C +16.9%
Contains more Vitamin B1 +10.4%
Contains more Vitamin B2 +102.1%
Contains more Folate +26.9%
Contains more Vitamin K +2295%
Contains more Vitamin B3 +119.5%
Contains more Vitamin B5 +413.5%
Contains more Vitamin B6 +532.1%
Equal in Vitamin B1 - 0.067

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Green bean
Green bean
2
:
3
Russet potato
Russet potato
Contains more Fats +115.4%
Contains more Water +19.8%
Contains more Protein +39.2%
Contains more Carbs +172.1%
Contains more Other +84.9%
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
Russet potato
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 g
Contains more Fats +115.4%
Contains more Water +19.8%
Contains more Protein +39.2%
Contains more Carbs +172.1%
Contains more Other +84.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Green bean
Green bean
2
:
1
Russet potato
Russet potato
Contains more Monounsaturated Fat +266.7%
Contains more Polyunsaturated fat +168.5%
Contains less Saturated Fat -50%
Green bean
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
Russet potato
36% 3% 61%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.054 g
Contains more Monounsaturated Fat +266.7%
Contains more Polyunsaturated fat +168.5%
Contains less Saturated Fat -50%

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 Russet 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 Russet potato Opinion
Net carbs 4.68g 19.14g Russet potato
Protein 1.89g 2.63g Russet potato
Fats 0.28g 0.13g Green bean
Carbs 7.88g 21.44g Russet potato
Calories 35kcal 97kcal Russet potato
Starch 17.45g Russet potato
Fructose 0.32g Russet potato
Sugar 3.63g 1.08g Russet potato
Fiber 3.2g 2.3g Green bean
Calcium 44mg 18mg Green bean
Iron 0.65mg 1.07mg Russet potato
Magnesium 18mg 30mg Russet potato
Phosphorus 29mg 71mg Russet potato
Potassium 146mg 550mg Russet potato
Sodium 1mg 14mg Green bean
Zinc 0.25mg 0.35mg Russet potato
Copper 0.057mg 0.107mg Russet potato
Manganese 0.285mg 0.228mg Green bean
Selenium 0.2µg 0.5µg Russet potato
Vitamin A 633IU 10IU Green bean
Vitamin A RAE 32µg 1µg Green bean
Vitamin E 0.46mg 0.07mg Green bean
Vitamin C 9.7mg 8.3mg Green bean
Vitamin B1 0.074mg 0.067mg Green bean
Vitamin B2 0.097mg 0.048mg Green bean
Vitamin B3 0.614mg 1.348mg Russet potato
Vitamin B5 0.074mg 0.38mg Russet potato
Vitamin B6 0.056mg 0.354mg Russet potato
Folate 33µg 26µg Green bean
Vitamin K 47.9µg 2µg Green bean
Tryptophan 0.02mg 0.027mg Russet potato
Threonine 0.082mg 0.086mg Russet potato
Isoleucine 0.069mg 0.085mg Russet potato
Leucine 0.116mg 0.125mg Russet potato
Lysine 0.091mg 0.137mg Russet potato
Methionine 0.023mg 0.041mg Russet potato
Phenylalanine 0.069mg 0.104mg Russet potato
Valine 0.093mg 0.131mg Russet potato
Histidine 0.035mg 0.044mg Russet potato
Saturated Fat 0.064g 0.032g Russet potato
Monounsaturated Fat 0.011g 0.003g Green bean
Polyunsaturated fat 0.145g 0.054g Green bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green bean Russet potato
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
24%
Green bean
18%
Russet potato
Minerals Daily Need Coverage Score
14%
Green bean
23%
Russet potato

Comparison summary

Which food is lower in Sugar?
Russet potato
Russet potato is lower in Sugar (difference - 2.55g)
Which food is lower in Saturated Fat?
Russet potato
Russet potato is lower in Saturated Fat (difference - 0.032g)
Which food is cheaper?
Russet potato
Russet potato is cheaper (difference - $1.8)
Which food is richer in minerals?
Russet potato
Russet potato is relatively richer in minerals
Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 62)
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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.