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Potato vs. Mung bean — In-Depth Nutrition Comparison

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Important differences between potatoes and mung beans

  • Mung beans have more folate, copper, iron, fiber, vitamin B1, phosphorus, magnesium, manganese, vitamin B5, and potassium than potatoes.
  • Mung beans' daily need coverage for folate is 153% more.
  • Potatoes have a higher glycemic index. The glycemic index of potatoes is 86, while the glycemic index of mung beans is 31.

The food varieties used in the comparison are Potatoes, flesh and skin, raw and Mung beans, mature seeds, raw.

Infographic

Potato vs Mung bean 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
1
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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
Contains less SodiumSodium -60%
Contains more MagnesiumMagnesium +721.7%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +193.2%
Contains more IronIron +732.1%
Contains more CopperCopper +755.5%
Contains more ZincZinc +793.3%
Contains more PhosphorusPhosphorus +543.9%
Contains more ManganeseManganese +417.5%
Contains more SeleniumSelenium +1950%

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
1
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 16% 2% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
Contains more Vitamin CVitamin C +310.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +5000%
Contains more Vitamin B1Vitamin B1 +666.7%
Contains more Vitamin B2Vitamin B2 +628.1%
Contains more Vitamin B3Vitamin B3 +112.2%
Contains more Vitamin B5Vitamin B5 +547.5%
Contains more Vitamin B6Vitamin B6 +28.2%
Contains more Vitamin KVitamin K +350%
Contains more FolateFolate +4066.7%
Contains more CholineCholine +709.1%
~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
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
Contains more WaterWater +775.7%
Contains more ProteinProtein +1063.9%
Contains more FatsFats +1177.8%
Contains more CarbsCarbs +258%
Contains more OtherOther +196.4%

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
39% 18% 43%
Saturated fat: Sat. Fat 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 g
Contains less Sat. FatSaturated fat -92.8%
Contains more Mono. FatMonounsaturated fat +7950%
Contains more Poly. FatPolyunsaturated fat +814.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato Mung bean DV% diff.
Folate 15µg 625µg 153%
Copper 0.11mg 0.941mg 92%
Iron 0.81mg 6.74mg 74%
Fiber 2.1g 16.3g 57%
Vitamin B1 0.081mg 0.621mg 45%
Phosphorus 57mg 367mg 44%
Protein 2.05g 23.86g 44%
Magnesium 23mg 189mg 40%
Manganese 0.2mg 1.035mg 36%
Vitamin B5 0.295mg 1.91mg 32%
Potassium 425mg 1246mg 24%
Zinc 0.3mg 2.68mg 22%
Vitamin C 19.7mg 4.8mg 17%
Choline 12.1mg 97.9mg 16%
Vitamin B2 0.032mg 0.233mg 15%
Carbs 17.49g 62.62g 15%
Selenium 0.4µg 8.2µg 14%
Calories 77kcal 347kcal 14%
Calcium 12mg 132mg 12%
Vitamin B3 1.061mg 2.251mg 7%
Starch 15.29g 6%
Vitamin B6 0.298mg 0.382mg 6%
Vitamin K 2µg 9µg 6%
Vitamin E 0.01mg 0.51mg 3%
Polyunsaturated fat 0.042g 0.384g 2%
Fats 0.09g 1.15g 2%
Saturated fat 0.025g 0.348g 1%
Vitamin A 0µg 6µg 1%
Net carbs 15.39g 46.32g N/A
Sugar 0.82g 6.6g N/A
Sodium 6mg 15mg 0%
Monounsaturated fat 0.002g 0.161g 0%
Tryptophan 0.021mg 0.26mg 0%
Threonine 0.067mg 0.782mg 0%
Isoleucine 0.066mg 1.008mg 0%
Leucine 0.098mg 1.847mg 0%
Lysine 0.107mg 1.664mg 0%
Methionine 0.032mg 0.286mg 0%
Phenylalanine 0.081mg 1.443mg 0%
Valine 0.103mg 1.237mg 0%
Histidine 0.035mg 0.695mg 0%
Fructose 0.26g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Mung bean
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
79%
Mung bean
Minerals Daily Need Coverage Score
19%
Potato
126%
Mung bean

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 5.78g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 0.323g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $1.3)
Which food is lower in glycemic index?
Mung bean
Mung bean is lower in glycemic index (difference - 55)
Which food is richer in minerals?
Mung bean
Mung bean is relatively richer in minerals
Which food is richer in vitamins?
Mung bean
Mung bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.