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

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A recap on differences between potatoes and broad bean raw

  • Potatoes have more vitamin C and vitamin B6; however, broad bean raw is higher in folate, copper, vitamin K, fiber, manganese, vitamin B2, phosphorus, and iron.
  • Broad bean raw covers your daily folate needs 33% more than potatoes.
  • Broad bean raw contains 5 times less vitamin C than potatoes. Potatoes contain 19.7mg of vitamin C, while broad bean raw contains 3.7mg.

Food varieties used in this article are Potatoes, flesh and skin, raw and Beans, fava, in pod, raw.

Infographic

Potato vs Broad 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
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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more PotassiumPotassium +28%
Contains less SodiumSodium -76%
Contains more MagnesiumMagnesium +43.5%
Contains more CalciumCalcium +208.3%
Contains more IronIron +91.4%
Contains more CopperCopper +265.5%
Contains more ZincZinc +233.3%
Contains more PhosphorusPhosphorus +126.3%
Contains more ManganeseManganese +230.5%
Contains more SeleniumSelenium +100%

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
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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin CVitamin C +432.4%
Contains more Vitamin B5Vitamin B5 +31.1%
Contains more Vitamin B6Vitamin B6 +186.5%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +11500%
Contains more Vitamin B1Vitamin B1 +64.2%
Contains more Vitamin B2Vitamin B2 +806.3%
Contains more Vitamin B3Vitamin B3 +112%
Contains more Vitamin KVitamin K +1945%
Contains more FolateFolate +886.7%
~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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more ProteinProtein +286.3%
Contains more FatsFats +711.1%
~equal in Carbs ~17.63g
~equal in Water ~72.6g
~equal in Other ~1.12g

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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains less Sat. FatSaturated fat -78.8%
Contains more Mono. FatMonounsaturated fat +5100%
Contains more Poly. FatPolyunsaturated fat +714.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Potato Broad 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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Potato Broad bean raw DV% diff.
Folate 15µg 148µg 33%
Copper 0.11mg 0.402mg 32%
Vitamin K 2µg 40.9µg 32%
Fiber 2.1g 7.5g 22%
Manganese 0.2mg 0.661mg 20%
Vitamin B2 0.032mg 0.29mg 20%
Vitamin C 19.7mg 3.7mg 18%
Vitamin B6 0.298mg 0.104mg 15%
Protein 2.05g 7.92g 12%
Phosphorus 57mg 129mg 10%
Iron 0.81mg 1.55mg 9%
Vitamin E 0.01mg 1.16mg 8%
Vitamin B3 1.061mg 2.249mg 7%
Starch 15.29g 6%
Zinc 0.3mg 1mg 6%
Vitamin B1 0.081mg 0.133mg 4%
Calcium 12mg 37mg 3%
Potassium 425mg 332mg 3%
Vitamin A 0µg 17µg 2%
Choline 12.1mg 2%
Polyunsaturated fat 0.042g 0.342g 2%
Magnesium 23mg 33mg 2%
Vitamin B5 0.295mg 0.225mg 1%
Calories 77kcal 88kcal 1%
Selenium 0.4µg 0.8µg 1%
Sodium 6mg 25mg 1%
Fats 0.09g 0.73g 1%
Carbs 17.49g 17.63g 0%
Net carbs 15.39g 10.13g N/A
Sugar 0.82g 9.21g N/A
Saturated fat 0.025g 0.118g 0%
Monounsaturated fat 0.002g 0.104g 0%
Tryptophan 0.021mg 0%
Threonine 0.067mg 0%
Isoleucine 0.066mg 0%
Leucine 0.098mg 0%
Lysine 0.107mg 0%
Methionine 0.032mg 0%
Phenylalanine 0.081mg 0%
Valine 0.103mg 0%
Histidine 0.035mg 0%
Fructose 0.26g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Broad 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
33%
Broad bean raw
Minerals Daily Need Coverage Score
19%
Potato
43%
Broad bean raw

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 8.39g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 19mg)
Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 0.093g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.4)
Which food is lower in glycemic index?
Broad bean raw
Broad bean raw is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Broad bean raw
Broad bean raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.