Potato vs. Bean raw — In-Depth Nutrition Comparison
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The main differences between potatoes and bean raw
- Potatoes contain less folate, copper, fiber, iron, vitamin B1, phosphorus, selenium, manganese, magnesium, and potassium than bean raw.
- Daily need coverage for folate for bean raw is 128% higher.
- Potatoes have a higher glycemic index than bean raw.
Food types used in this article are Potatoes, flesh, and skin, raw and Beans, pinto, mature seeds, raw.
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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 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.
| Contains more Vitamin CVitamin C | +212.7% |
| Contains more Vitamin EVitamin 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 15µg | 525µg | 128% |
| Copper | 0.11mg | 0.893mg | 87% |
| Fiber | 2.1g | 15.5g | 54% |
| Vitamin B1 | 0.081mg | 0.713mg | 53% |
| Iron | 0.81mg | 5.07mg | 53% |
| Phosphorus | 57mg | 411mg | 51% |
| Selenium | 0.4µg | 27.9µg | 50% |
| Manganese | 0.2mg | 1.148mg | 41% |
| Protein | 2.05g | 21.42g | 39% |
| Magnesium | 23mg | 176mg | 36% |
| Potassium | 425mg | 1393mg | 28% |
| Zinc | 0.3mg | 2.28mg | 18% |
| Vitamin C | 19.7mg | 6.3mg | 15% |
| Carbs | 17.49g | 62.55g | 15% |
| Vitamin B6 | 0.298mg | 0.474mg | 14% |
| Vitamin B2 | 0.032mg | 0.212mg | 14% |
| Calories | 77kcal | 347kcal | 14% |
| Vitamin B5 | 0.295mg | 0.785mg | 10% |
| Calcium | 12mg | 113mg | 10% |
| Choline | 12.1mg | 66.2mg | 10% |
| Starch | 15.29g | 34.17g | 8% |
| Vitamin K | 2µg | 5.6µg | 3% |
| Fats | 0.09g | 1.23g | 2% |
| Polyunsaturated fat | 0.042g | 0.407g | 2% |
| Vitamin E | 0.01mg | 0.21mg | 1% |
| Saturated fat | 0.025g | 0.235g | 1% |
| Monounsaturated fat | 0.002g | 0.229g | 1% |
| Vitamin B3 | 1.061mg | 1.174mg | 1% |
| Net carbs | 15.39g | 47.05g | N/A |
| Sugar | 0.82g | 2.11g | N/A |
| Sodium | 6mg | 12mg | 0% |
| Tryptophan | 0.021mg | 0.237mg | 0% |
| Threonine | 0.067mg | 0.81mg | 0% |
| Isoleucine | 0.066mg | 0.871mg | 0% |
| Leucine | 0.098mg | 1.558mg | 0% |
| Lysine | 0.107mg | 1.356mg | 0% |
| Methionine | 0.032mg | 0.259mg | 0% |
| Phenylalanine | 0.081mg | 1.095mg | 0% |
| Valine | 0.103mg | 0.998mg | 0% |
| Histidine | 0.035mg | 0.556mg | 0% |
| Fructose | 0.26g | 0g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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
| Contains more GlucoseGlucose | +138.5% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +123.5% |
| Contains more SucroseSucrose | +1064.7% |
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Maltose
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Galactose
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