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  6. Potato vs. Green bean raw

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

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The main differences between Potato and Green bean raw

  • Potato has more Vitamin B6, Vitamin C, and Potassium, however, Green bean raw has more Vitamin K, and Vitamin B2.
  • Daily need coverage for Vitamin K from Green bean raw is 34% higher.
  • Green bean raw has 2 times less Vitamin B6 than Potato. Potato has 0.298mg of Vitamin B6, while Green bean raw has 0.141mg.
  • Potato is lower in Sugar.

Food types used in this article are Potatoes, flesh and skin, raw and Beans, snap, green, raw.

Infographic

Potato vs Green 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
4
:
5
Green bean raw
Green bean raw
Contains more Phosphorus +50%
Contains more Potassium +101.4%
Contains more Zinc +25%
Contains more Copper +59.4%
Contains more Calcium +208.3%
Contains more Iron +27.2%
Contains more Selenium +50%
Equal in Magnesium - 25
Equal in Sodium - 6
Equal in Manganese - 0.216
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 31% 17% 25% 38% 1% 9% 37% 27% 3%
Green bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 18% 17% 19% 1% 7% 24% 29% 4%
Contains more Phosphorus +50%
Contains more Potassium +101.4%
Contains more Zinc +25%
Contains more Copper +59.4%
Contains more Calcium +208.3%
Contains more Iron +27.2%
Contains more Selenium +50%
Equal in Magnesium - 25
Equal in Sodium - 6
Equal in Manganese - 0.216

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
:
6
Green bean raw
Green bean raw
Contains more Vitamin C +61.5%
Contains more Vitamin B3 +44.6%
Contains more Vitamin B5 +31.1%
Contains more Vitamin B6 +111.3%
Contains more Vitamin A +34400%
Contains more Vitamin E +4000%
Contains more Vitamin B2 +225%
Contains more Folate +120%
Contains more Vitamin K +2050%
Equal in Vitamin B1 - 0.082
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Green bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 42% 9% 0% 41% 21% 24% 14% 14% 33% 25% 0% 108%
Contains more Vitamin C +61.5%
Contains more Vitamin B3 +44.6%
Contains more Vitamin B5 +31.1%
Contains more Vitamin B6 +111.3%
Contains more Vitamin A +34400%
Contains more Vitamin E +4000%
Contains more Vitamin B2 +225%
Contains more Folate +120%
Contains more Vitamin K +2050%
Equal in Vitamin B1 - 0.082

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
3
:
2
Green bean raw
Green bean raw
Contains more Protein +12%
Contains more Carbs +150.9%
Contains more Other +69.7%
Contains more Fats +144.4%
Contains more Water +14%
Potato
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Green bean raw
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more Protein +12%
Contains more Carbs +150.9%
Contains more Other +69.7%
Contains more Fats +144.4%
Contains more Water +14%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
1
:
2
Green bean raw
Green bean raw
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +400%
Contains more Polyunsaturated fat +169%
Potato
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Green bean raw
29% 6% 65%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.113 g
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +400%
Contains more Polyunsaturated fat +169%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Potato
Potato
1
:
3
Green bean raw
Green bean raw
Contains more Starch +1637.5%
Contains more Sucrose +111.8%
Contains more Glucose +387.1%
Contains more Fructose +434.6%
Potato
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Green bean raw
21% 9% 36% 34%
Starch: 0.88 g
Sucrose: 0.36 g
Glucose: 1.51 g
Fructose: 1.39 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +1637.5%
Contains more Sucrose +111.8%
Contains more Glucose +387.1%
Contains more Fructose +434.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato Green bean raw Opinion
Net carbs 15.39g 4.27g Potato
Protein 2.05g 1.83g Potato
Fats 0.09g 0.22g Green bean raw
Carbs 17.49g 6.97g Potato
Calories 77kcal 31kcal Potato
Starch 15.29g 0.88g Potato
Fructose 0.26g 1.39g Green bean raw
Sugar 0.82g 3.26g Potato
Fiber 2.1g 2.7g Green bean raw
Calcium 12mg 37mg Green bean raw
Iron 0.81mg 1.03mg Green bean raw
Magnesium 23mg 25mg Green bean raw
Phosphorus 57mg 38mg Potato
Potassium 425mg 211mg Potato
Sodium 6mg 6mg
Zinc 0.3mg 0.24mg Potato
Copper 0.11mg 0.069mg Potato
Manganese 0.2mg 0.216mg Green bean raw
Selenium 0.4µg 0.6µg Green bean raw
Vitamin A 2IU 690IU Green bean raw
Vitamin A RAE 0µg 35µg Green bean raw
Vitamin E 0.01mg 0.41mg Green bean raw
Vitamin C 19.7mg 12.2mg Potato
Vitamin B1 0.081mg 0.082mg Green bean raw
Vitamin B2 0.032mg 0.104mg Green bean raw
Vitamin B3 1.061mg 0.734mg Potato
Vitamin B5 0.295mg 0.225mg Potato
Vitamin B6 0.298mg 0.141mg Potato
Folate 15µg 33µg Green bean raw
Vitamin K 2µg 43µg Green bean raw
Tryptophan 0.021mg 0.019mg Potato
Threonine 0.067mg 0.079mg Green bean raw
Isoleucine 0.066mg 0.066mg
Leucine 0.098mg 0.112mg Green bean raw
Lysine 0.107mg 0.088mg Potato
Methionine 0.032mg 0.022mg Potato
Phenylalanine 0.081mg 0.067mg Potato
Valine 0.103mg 0.09mg Potato
Histidine 0.035mg 0.034mg Potato
Saturated Fat 0.025g 0.05g Potato
Monounsaturated Fat 0.002g 0.01g Green bean raw
Polyunsaturated fat 0.042g 0.113g Green bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Green bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
18%
Potato
27%
Green bean raw
Minerals Daily Need Coverage Score
19%
Potato
16%
Green bean raw

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 2.44g)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.025g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $1.6)
Which food is lower in glycemic index?
Green bean raw
Green bean raw is lower in glycemic index (difference - 66)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (6 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.