Potato bread vs. Bean raw — In-Depth Nutrition Comparison
Compare
Summary of differences between potato bread and bean raw
- The amount of folate, copper, vitamin B1, manganese, fiber, iron, magnesium, selenium, potassium, and vitamin B6 in bean raw is higher than in potato bread.
- Bean raw covers your daily need for folate, 100% more than potato bread.
- Bean raw has a lower glycemic index. The glycemic index of bean raw is 33, while the glycemic index of potato bread is 61.
These are the specific foods used in this comparison Bread, potato and Beans, pinto, mature seeds, 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 | +66.4% |
| Contains more MagnesiumMagnesium | +528.6% |
| Contains more PotassiumPotassium | +94% |
| Contains more IronIron | +125.3% |
| Contains more CopperCopper | +850% |
| Contains more ZincZinc | +58.3% |
| Contains more PhosphorusPhosphorus | +11.4% |
| Contains less SodiumSodium | -96.8% |
| Contains more ManganeseManganese | +353.8% |
| Contains more SeleniumSelenium | +193.7% |
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 | +∞% |
| Contains more Vitamin EVitamin E | +123.8% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +21.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +279.3% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more Vitamin B6Vitamin B6 | +104.3% |
| Contains more FolateFolate | +316.7% |
| Contains more CholineCholine | +259.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 126µg | 525µg | 100% |
| Copper | 0.094mg | 0.893mg | 89% |
| Vitamin B1 | 0.188mg | 0.713mg | 44% |
| Manganese | 0.253mg | 1.148mg | 39% |
| Fiber | 6.3g | 15.5g | 37% |
| Iron | 2.25mg | 5.07mg | 35% |
| Magnesium | 28mg | 176mg | 35% |
| Selenium | 9.5µg | 27.9µg | 33% |
| Potassium | 718mg | 1393mg | 20% |
| Vitamin B6 | 0.232mg | 0.474mg | 19% |
| Protein | 12.5g | 21.42g | 18% |
| Sodium | 375mg | 12mg | 16% |
| Starch | 34.17g | 14% | |
| Choline | 18.4mg | 66.2mg | 9% |
| Calcium | 188mg | 113mg | 8% |
| Zinc | 1.44mg | 2.28mg | 8% |
| Vitamin B2 | 0.106mg | 0.212mg | 8% |
| Vitamin C | 0mg | 6.3mg | 7% |
| Vitamin B12 | 0.15µg | 0µg | 6% |
| Phosphorus | 369mg | 411mg | 6% |
| Carbs | 47.07g | 62.55g | 5% |
| Calories | 266kcal | 347kcal | 4% |
| Fats | 3.13g | 1.23g | 3% |
| Vitamin A | 24µg | 0µg | 3% |
| Polyunsaturated fat | 0g | 0.407g | 3% |
| Vitamin E | 0.47mg | 0.21mg | 2% |
| Vitamin D | 0.1µg | 0µg | 1% |
| Saturated fat | 0g | 0.235g | 1% |
| Monounsaturated fat | 0g | 0.229g | 1% |
| Vitamin K | 6.8µg | 5.6µg | 1% |
| Vitamin B5 | 0.817mg | 0.785mg | 1% |
| Net carbs | 40.77g | 47.05g | N/A |
| Vitamin D | 2IU | 0IU | 0% |
| Sugar | 9.38g | 2.11g | N/A |
| Vitamin B3 | 1.25mg | 1.174mg | 0% |
| Tryptophan | 0.081mg | 0.237mg | 0% |
| Threonine | 0.224mg | 0.81mg | 0% |
| Isoleucine | 0.268mg | 0.871mg | 0% |
| Leucine | 0.44mg | 1.558mg | 0% |
| Lysine | 0.311mg | 1.356mg | 0% |
| Methionine | 0.112mg | 0.259mg | 0% |
| Phenylalanine | 0.285mg | 1.095mg | 0% |
| Valine | 0.305mg | 0.998mg | 0% |
| Histidine | 0.143mg | 0.556mg | 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:
21.42 g
Fats:
1.23 g
Carbs:
62.55 g
Water:
11.33 g
Other:
3.47 g
| Contains more FatsFats | +154.5% |
| Contains more WaterWater | +196.1% |
| Contains more ProteinProtein | +71.4% |
| Contains more CarbsCarbs | +32.9% |
~equal in
Other
~3.47g