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  6. Potato vs. Cranberry bean raw

Potato vs. Cranberry bean raw — In-Depth Nutrition Comparison

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Differences between potatoes and cranberry bean raw

  • Potatoes contain less folate, fiber, copper, vitamin B1, iron, phosphorus, magnesium, manganese, zinc, and potassium than cranberry bean raw.
  • Cranberry bean raw's daily need coverage for folate is 147% higher.
  • Cranberry bean raw has a lower glycemic index. The glycemic index of cranberry bean raw is 35, while the glycemic index of potatoes is 86.

The food types used in this comparison are Potatoes, flesh, and skin, raw and Beans, cranberry (roman), mature seeds, raw.

Infographic

Potato vs Cranberry 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
0
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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more MagnesiumMagnesium +578.3%
Contains more CalciumCalcium +958.3%
Contains more PotassiumPotassium +213.4%
Contains more IronIron +517.3%
Contains more CopperCopper +621.8%
Contains more ZincZinc +1110%
Contains more PhosphorusPhosphorus +552.6%
Contains more ManganeseManganese +360%
Contains more SeleniumSelenium +3075%
~equal in Sodium ~6mg

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
4
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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +822.2%
Contains more Vitamin B2Vitamin B2 +565.6%
Contains more Vitamin B3Vitamin B3 +37.1%
Contains more Vitamin B5Vitamin B5 +153.6%
Contains more FolateFolate +3926.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.309mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato Cranberry bean raw DV% diff.
Folate 15µg 604µg 147%
Fiber 2.1g 24.7g 90%
Copper 0.11mg 0.794mg 76%
Vitamin B1 0.081mg 0.747mg 56%
Iron 0.81mg 5mg 52%
Phosphorus 57mg 372mg 45%
Protein 2.05g 23.03g 42%
Magnesium 23mg 156mg 32%
Manganese 0.2mg 0.92mg 31%
Zinc 0.3mg 3.63mg 30%
Potassium 425mg 1332mg 27%
Vitamin C 19.7mg 0mg 22%
Selenium 0.4µg 12.7µg 22%
Vitamin B2 0.032mg 0.213mg 14%
Carbs 17.49g 60.05g 14%
Calories 77kcal 335kcal 13%
Calcium 12mg 127mg 12%
Vitamin B5 0.295mg 0.748mg 9%
Starch 15.29g 6%
Polyunsaturated fat 0.042g 0.527g 3%
Vitamin B3 1.061mg 1.455mg 2%
Vitamin K 2µg 2%
Fats 0.09g 1.23g 2%
Choline 12.1mg 2%
Saturated fat 0.025g 0.316g 1%
Vitamin B6 0.298mg 0.309mg 1%
Net carbs 15.39g 35.35g N/A
Sugar 0.82g N/A
Sodium 6mg 6mg 0%
Vitamin E 0.01mg 0%
Monounsaturated fat 0.002g 0.106g 0%
Tryptophan 0.021mg 0.273mg 0%
Threonine 0.067mg 0.969mg 0%
Isoleucine 0.066mg 1.017mg 0%
Leucine 0.098mg 1.838mg 0%
Lysine 0.107mg 1.58mg 0%
Methionine 0.032mg 0.346mg 0%
Phenylalanine 0.081mg 1.245mg 0%
Valine 0.103mg 1.205mg 0%
Histidine 0.035mg 0.641mg 0%
Fructose 0.26g 0%

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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more WaterWater +539.6%
Contains more ProteinProtein +1023.4%
Contains more FatsFats +1266.7%
Contains more CarbsCarbs +243.3%
Contains more OtherOther +194.6%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains less Sat. FatSaturated fat -92.1%
Contains more Mono. FatMonounsaturated fat +5200%
Contains more Poly. FatPolyunsaturated fat +1154.8%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.