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Potato vs. Green beans — In-Depth Nutrition Comparison

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A recap on differences between potatoes and green beans

  • Potatoes have more vitamin B6, vitamin C, potassium, and copper; however, green beans are higher in vitamin K, vitamin A, and vitamin B2.
  • Green beans cover your daily vitamin K needs 38% more than potatoes.
  • Green beans contain 5 times less vitamin B6 than potatoes. Potatoes contain 0.298mg of vitamin B6, while green beans contain 0.056mg.
  • The glycemic index of potatoes is higher.

Food varieties used in this article are Potatoes, flesh, and skin, raw and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Potato vs Green 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
Potato
7
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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more MagnesiumMagnesium +27.8%
Contains more PotassiumPotassium +191.1%
Contains more IronIron +24.6%
Contains more CopperCopper +93%
Contains more ZincZinc +20%
Contains more PhosphorusPhosphorus +96.6%
Contains more SeleniumSelenium +100%
Contains more CalciumCalcium +266.7%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +42.5%

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin CVitamin C +103.1%
Contains more Vitamin B3Vitamin B3 +72.8%
Contains more Vitamin B5Vitamin B5 +298.6%
Contains more Vitamin B6Vitamin B6 +432.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4500%
Contains more Vitamin B2Vitamin B2 +203.1%
Contains more Vitamin KVitamin K +2295%
Contains more FolateFolate +120%
Contains more CholineCholine +39.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.074mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato Green beans DV% diff.
Vitamin K 2µg 47.9µg 38%
Vitamin B6 0.298mg 0.056mg 19%
Vitamin C 19.7mg 9.7mg 11%
Potassium 425mg 146mg 8%
Starch 15.29g 6%
Copper 0.11mg 0.057mg 6%
Folate 15µg 33µg 5%
Vitamin B2 0.032mg 0.097mg 5%
Manganese 0.2mg 0.285mg 4%
Vitamin A 0µg 32µg 4%
Vitamin B5 0.295mg 0.074mg 4%
Phosphorus 57mg 29mg 4%
Fiber 2.1g 3.2g 4%
Vitamin E 0.01mg 0.46mg 3%
Vitamin B3 1.061mg 0.614mg 3%
Calcium 12mg 44mg 3%
Carbs 17.49g 7.88g 3%
Iron 0.81mg 0.65mg 2%
Calories 77kcal 35kcal 2%
Choline 12.1mg 16.9mg 1%
Polyunsaturated fat 0.042g 0.145g 1%
Vitamin B1 0.081mg 0.074mg 1%
Magnesium 23mg 18mg 1%
Protein 2.05g 1.89g 0%
Fats 0.09g 0.28g 0%
Net carbs 15.39g 4.68g N/A
Sugar 0.82g 3.63g N/A
Zinc 0.3mg 0.25mg 0%
Sodium 6mg 1mg 0%
Selenium 0.4µg 0.2µg 0%
Saturated fat 0.025g 0.064g 0%
Monounsaturated fat 0.002g 0.011g 0%
Tryptophan 0.021mg 0.02mg 0%
Threonine 0.067mg 0.082mg 0%
Isoleucine 0.066mg 0.069mg 0%
Leucine 0.098mg 0.116mg 0%
Lysine 0.107mg 0.091mg 0%
Methionine 0.032mg 0.023mg 0%
Phenylalanine 0.081mg 0.069mg 0%
Valine 0.103mg 0.093mg 0%
Histidine 0.035mg 0.035mg 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more CarbsCarbs +122%
Contains more OtherOther +53.4%
Contains more FatsFats +211.1%
Contains more WaterWater +12.6%
~equal in Protein ~1.89g

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains less Sat. FatSaturated fat -60.9%
Contains more Mono. FatMonounsaturated fat +450%
Contains more Poly. FatPolyunsaturated fat +245.2%

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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.