Potato bread vs. Beans — In-Depth Nutrition Comparison
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Significant differences between potato bread and beans
- Potato bread has more phosphorus, folate, iron, calcium, potassium, selenium, vitamin B6, and vitamin B12; however, beans are richer in copper.
- Potato bread covers your daily phosphorus needs 38% more than beans.
- Beans contain less sodium.
- Potato bread has a higher glycemic index. The glycemic index of potato bread is 61, while the glycemic index of beans is 33.
Specific food types used in this comparison are Bread, potato and Beans, baked, canned, no salt added.
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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 | +276% |
| Contains more PotassiumPotassium | +142.6% |
| Contains more IronIron | +675.9% |
| Contains more PhosphorusPhosphorus | +254.8% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +111.1% |
| Contains more MagnesiumMagnesium | +14.3% |
| Contains more CopperCopper | +119.1% |
| Contains less SodiumSodium | -99.7% |
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 | +380% |
| Contains more Vitamin EVitamin E | +213.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +25.3% |
| Contains more Vitamin B2Vitamin B2 | +76.7% |
| Contains more Vitamin B3Vitamin B3 | +190.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +78.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +750% |
| Contains more FolateFolate | +425% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more CholineCholine | +67.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Phosphorus | 369mg | 104mg | 38% |
| Folate | 126µg | 24µg | 26% |
| Iron | 2.25mg | 0.29mg | 25% |
| Vitamin B5 | 0.817mg | 16% | |
| Sodium | 375mg | 1mg | 16% |
| Protein | 12.5g | 4.8g | 15% |
| Calcium | 188mg | 50mg | 14% |
| Copper | 0.094mg | 0.206mg | 12% |
| Potassium | 718mg | 296mg | 12% |
| Manganese | 0.253mg | 11% | |
| Selenium | 9.5µg | 4.5µg | 9% |
| Carbs | 47.07g | 20.49g | 9% |
| Vitamin B6 | 0.232mg | 0.13mg | 8% |
| Calories | 266kcal | 105kcal | 8% |
| Vitamin B12 | 0.15µg | 0µg | 6% |
| Vitamin K | 6.8µg | 0.8µg | 5% |
| Vitamin B3 | 1.25mg | 0.43mg | 5% |
| Vitamin B2 | 0.106mg | 0.06mg | 4% |
| Fats | 3.13g | 0.4g | 4% |
| Fiber | 6.3g | 5.5g | 3% |
| Vitamin C | 0mg | 3.1mg | 3% |
| Vitamin B1 | 0.188mg | 0.15mg | 3% |
| Vitamin A | 24µg | 5µg | 2% |
| Vitamin E | 0.47mg | 0.15mg | 2% |
| Choline | 18.4mg | 30.8mg | 2% |
| Polyunsaturated fat | 0g | 0.172g | 1% |
| Magnesium | 28mg | 32mg | 1% |
| Vitamin D | 0.1µg | 0µg | 1% |
| Net carbs | 40.77g | 14.99g | N/A |
| Vitamin D | 2IU | 0IU | 0% |
| Sugar | 9.38g | 7.78g | N/A |
| Zinc | 1.44mg | 1.4mg | 0% |
| Saturated fat | 0g | 0.103g | 0% |
| Monounsaturated fat | 0g | 0.035g | 0% |
| Tryptophan | 0.081mg | 0% | |
| Threonine | 0.224mg | 0% | |
| Isoleucine | 0.268mg | 0% | |
| Leucine | 0.44mg | 0% | |
| Lysine | 0.311mg | 0% | |
| Methionine | 0.112mg | 0% | |
| Phenylalanine | 0.285mg | 0% | |
| Valine | 0.305mg | 0% | |
| Histidine | 0.143mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.5 g
Fats:
3.13 g
Carbs:
47.07 g
Water:
33.55 g
Other:
3.75 g
Protein:
4.8 g
Fats:
0.4 g
Carbs:
20.49 g
Water:
72.6 g
Other:
1.71 g
| Contains more ProteinProtein | +160.4% |
| Contains more FatsFats | +682.5% |
| Contains more CarbsCarbs | +129.7% |
| Contains more OtherOther | +119.3% |
| Contains more WaterWater | +116.4% |
