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  6. Potato vs. Bean raw

Potato vs. Bean raw — In-Depth Nutrition Comparison

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The main differences between Potato and Bean raw

  • Potato contains less Folate, Copper, Fiber, Iron, Vitamin B1, Phosphorus, Selenium, Manganese, Magnesium, and Potassium than Bean raw.
  • Daily need coverage for Folate from Bean raw is 128% higher.

Food types used in this article are Potatoes, flesh and skin, raw and Beans, pinto, mature seeds, raw.

Infographic

Potato vs Bean 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.
Potato
Potato
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +665.2%
Contains more CalciumCalcium +841.7%
Contains more PotassiumPotassium +227.8%
Contains more IronIron +525.9%
Contains more CopperCopper +711.8%
Contains more ZincZinc +660%
Contains more PhosphorusPhosphorus +621.1%
Contains more ManganeseManganese +474%
Contains more SeleniumSelenium +6875%

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.
Potato
Potato
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 66% 0.12% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin CVitamin C +212.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +2000%
Contains more Vitamin B1Vitamin B1 +780.2%
Contains more Vitamin B2Vitamin B2 +562.5%
Contains more Vitamin B3Vitamin B3 +10.7%
Contains more Vitamin B5Vitamin B5 +166.1%
Contains more Vitamin B6Vitamin B6 +59.1%
Contains more Vitamin KVitamin K +180%
Contains more FolateFolate +3400%
Contains more CholineCholine +447.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
1
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more WaterWater +599.5%
Contains more ProteinProtein +944.9%
Contains more FatsFats +1266.7%
Contains more CarbsCarbs +257.6%
Contains more OtherOther +209.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
1
36% 3% 61%
Saturated Fat: Sat. Fat 0.025 g
Monounsaturated Fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
27% 26% 47%
Saturated Fat: Sat. Fat 0.235 g
Monounsaturated Fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated Fat -89.4%
Contains more Mono. FatMonounsaturated Fat +11350%
Contains more Poly. FatPolyunsaturated fat +869%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Potato
Potato
2
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +138.5%
Contains more FructoseFructose +∞%
Contains more StarchStarch +123.5%
Contains more SucroseSucrose +1064.7%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Potato Bean raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Potato Bean raw Opinion
Calories 77kcal 347kcal Bean raw
Protein 2.05g 21.42g Bean raw
Fats 0.09g 1.23g Bean raw
Vitamin C 19.7mg 6.3mg Potato
Net carbs 15.39g 47.05g Bean raw
Carbs 17.49g 62.55g Bean raw
Magnesium 23mg 176mg Bean raw
Calcium 12mg 113mg Bean raw
Potassium 425mg 1393mg Bean raw
Iron 0.81mg 5.07mg Bean raw
Sugar 0.82g 2.11g Potato
Fiber 2.1g 15.5g Bean raw
Copper 0.11mg 0.893mg Bean raw
Zinc 0.3mg 2.28mg Bean raw
Starch 15.29g 34.17g Bean raw
Phosphorus 57mg 411mg Bean raw
Sodium 6mg 12mg Potato
Vitamin A 2IU 0IU Potato
Vitamin E 0.01mg 0.21mg Bean raw
Manganese 0.2mg 1.148mg Bean raw
Selenium 0.4µg 27.9µg Bean raw
Vitamin B1 0.081mg 0.713mg Bean raw
Vitamin B2 0.032mg 0.212mg Bean raw
Vitamin B3 1.061mg 1.174mg Bean raw
Vitamin B5 0.295mg 0.785mg Bean raw
Vitamin B6 0.298mg 0.474mg Bean raw
Vitamin K 2µg 5.6µg Bean raw
Folate 15µg 525µg Bean raw
Choline 12.1mg 66.2mg Bean raw
Saturated Fat 0.025g 0.235g Potato
Monounsaturated Fat 0.002g 0.229g Bean raw
Polyunsaturated fat 0.042g 0.407g Bean raw
Tryptophan 0.021mg 0.237mg Bean raw
Threonine 0.067mg 0.81mg Bean raw
Isoleucine 0.066mg 0.871mg Bean raw
Leucine 0.098mg 1.558mg Bean raw
Lysine 0.107mg 1.356mg Bean raw
Methionine 0.032mg 0.259mg Bean raw
Phenylalanine 0.081mg 1.095mg Bean raw
Valine 0.103mg 0.998mg Bean raw
Histidine 0.035mg 0.556mg Bean raw
Fructose 0.26g 0g Potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
17%
Potato
67%
Bean raw
Minerals Daily Need Coverage Score
19%
Potato
131%
Bean raw

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 1.29g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.21g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $1.3)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 53)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw 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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.