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  6. Potato vs. Navy bean raw

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

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How are potatoes and navy bean raw different?

  • Potatoes are richer in vitamin B6, while navy bean raw is higher in folate, copper, vitamin B1, magnesium, vitamin B2, iron, vitamin B5, manganese, and phosphorus.
  • Navy bean raw covers your daily need for folate, 29% more than potatoes.
  • Potatoes contain 2 times more vitamin B6 than navy bean raw. Potatoes contain 0.298mg of vitamin B6, while navy bean raw contains 0.191mg.
  • Potatoes have a higher glycemic index (86) than navy bean raw (39).

Potatoes, flesh, and skin, raw and Beans, navy, mature seeds, sprouted, raw types were used in this article.

Infographic

Potato vs Navy 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
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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more PotassiumPotassium +38.4%
Contains less SodiumSodium -53.8%
Contains more MagnesiumMagnesium +339.1%
Contains more CalciumCalcium +25%
Contains more IronIron +138.3%
Contains more CopperCopper +223.6%
Contains more ZincZinc +196.7%
Contains more PhosphorusPhosphorus +75.4%
Contains more ManganeseManganese +104%
Contains more SeleniumSelenium +50%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +56%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +381.5%
Contains more Vitamin B2Vitamin B2 +571.9%
Contains more Vitamin B3Vitamin B3 +15%
Contains more Vitamin B5Vitamin B5 +179.7%
Contains more FolateFolate +780%
~equal in Vitamin C ~18.8mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato Navy bean raw DV% diff.
Folate 15µg 132µg 29%
Copper 0.11mg 0.356mg 27%
Vitamin B1 0.081mg 0.39mg 26%
Magnesium 23mg 101mg 19%
Vitamin B2 0.032mg 0.215mg 14%
Iron 0.81mg 1.93mg 14%
Vitamin B5 0.295mg 0.825mg 11%
Manganese 0.2mg 0.408mg 9%
Vitamin B6 0.298mg 0.191mg 8%
Protein 2.05g 6.15g 8%
Fiber 2.1g 8%
Starch 15.29g 6%
Phosphorus 57mg 100mg 6%
Zinc 0.3mg 0.89mg 5%
Potassium 425mg 307mg 3%
Vitamin K 2µg 2%
Choline 12.1mg 2%
Polyunsaturated fat 0.042g 0.407g 2%
Vitamin B3 1.061mg 1.22mg 1%
Calories 77kcal 67kcal 1%
Fats 0.09g 0.7g 1%
Carbs 17.49g 13.05g 1%
Vitamin C 19.7mg 18.8mg 1%
Net carbs 15.39g 13.05g N/A
Calcium 12mg 15mg 0%
Sugar 0.82g N/A
Sodium 6mg 13mg 0%
Vitamin E 0.01mg 0%
Selenium 0.4µg 0.6µg 0%
Saturated fat 0.025g 0.085g 0%
Monounsaturated fat 0.002g 0.052g 0%
Tryptophan 0.021mg 0.064mg 0%
Threonine 0.067mg 0.258mg 0%
Isoleucine 0.066mg 0.273mg 0%
Leucine 0.098mg 0.442mg 0%
Lysine 0.107mg 0.35mg 0%
Methionine 0.032mg 0.064mg 0%
Phenylalanine 0.081mg 0.31mg 0%
Valine 0.103mg 0.316mg 0%
Histidine 0.035mg 0.172mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
3
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more CarbsCarbs +34%
Contains more OtherOther +17.9%
Contains more ProteinProtein +200%
Contains more FatsFats +677.8%
~equal in Water ~79.15g

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -70.6%
Contains more Mono. FatMonounsaturated fat +2500%
Contains more Poly. FatPolyunsaturated fat +869%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.