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Potato vs. Baked beans — In-Depth Nutrition Comparison

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What are the differences between potatoes and baked beans?

  • Potatoes are higher in vitamin C and vitamin B6, yet baked beans are higher in iron, fiber, selenium, folate, phosphorus, and copper.
  • Potatoes' daily need coverage for vitamin C is 21% more.
  • Potatoes have 3 times more vitamin B6 than baked beans. While potatoes have 0.298mg of vitamin B6, baked beans have only 0.09mg.
  • The amount of sodium in potatoes is lower.
  • The glycemic index of baked beans is lower.

We used Potatoes, flesh and skin, raw and Beans, baked, home prepared types in this article.

Infographic

Potato vs Baked beans 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
2
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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains more PotassiumPotassium +18.7%
Contains less SodiumSodium -98.6%
Contains more MagnesiumMagnesium +87%
Contains more CalciumCalcium +408.3%
Contains more IronIron +145.7%
Contains more CopperCopper +44.5%
Contains more ZincZinc +143.3%
Contains more PhosphorusPhosphorus +91.2%
Contains more ManganeseManganese +27.5%
Contains more SeleniumSelenium +1325%

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
7
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% 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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin CVitamin C +1690.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +160%
Contains more Vitamin B5Vitamin B5 +90.3%
Contains more Vitamin B6Vitamin B6 +231.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +67.9%
Contains more Vitamin B2Vitamin B2 +53.1%
Contains more FolateFolate +220%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more WaterWater +21.6%
Contains more ProteinProtein +170.2%
Contains more FatsFats +5622.2%
Contains more CarbsCarbs +23.7%
Contains more OtherOther +124.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +106550%
Contains more Poly. FatPolyunsaturated fat +1661.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato Baked beans DV% diff.
Vitamin C 19.7mg 1.1mg 21%
Sodium 6mg 422mg 18%
Vitamin B6 0.298mg 0.09mg 16%
Iron 0.81mg 1.99mg 15%
Fiber 2.1g 5.5g 14%
Selenium 0.4µg 5.7µg 10%
Saturated fat 0.025g 1.948g 9%
Folate 15µg 48µg 8%
Fats 0.09g 5.15g 8%
Phosphorus 57mg 109mg 7%
Protein 2.05g 5.54g 7%
Starch 15.29g 6%
Calcium 12mg 61mg 5%
Magnesium 23mg 43mg 5%
Copper 0.11mg 0.159mg 5%
Monounsaturated fat 0.002g 2.133g 5%
Polyunsaturated fat 0.042g 0.74g 5%
Vitamin B1 0.081mg 0.136mg 5%
Vitamin B3 1.061mg 0.408mg 4%
Calories 77kcal 155kcal 4%
Zinc 0.3mg 0.73mg 4%
Vitamin B5 0.295mg 0.155mg 3%
Manganese 0.2mg 0.255mg 2%
Cholesterol 0mg 5mg 2%
Vitamin K 2µg 2%
Potassium 425mg 358mg 2%
Choline 12.1mg 2%
Vitamin B2 0.032mg 0.049mg 1%
Carbs 17.49g 21.63g 1%
Net carbs 15.39g 16.13g N/A
Sugar 0.82g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.021mg 0.067mg 0%
Threonine 0.067mg 0.228mg 0%
Isoleucine 0.066mg 0.242mg 0%
Leucine 0.098mg 0.428mg 0%
Lysine 0.107mg 0.379mg 0%
Methionine 0.032mg 0.086mg 0%
Phenylalanine 0.081mg 0.287mg 0%
Valine 0.103mg 0.282mg 0%
Histidine 0.035mg 0.153mg 0%
Fructose 0.26g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Baked beans
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
9%
Baked beans
Minerals Daily Need Coverage Score
19%
Potato
39%
Baked beans

Comparison summary

Which food is lower in Cholesterol?
Potato
Potato is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 416mg)
Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 1.923g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $1.6)
Which food is richer in vitamins?
Potato
Potato is relatively richer in vitamins
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 0.82g)
Which food is lower in glycemic index?
Baked beans
Baked beans is lower in glycemic index (difference - 46)
Which food is richer in minerals?
Baked beans
Baked beans is relatively richer in minerals

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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.