Potato vs. Soup beans — In-Depth Nutrition Comparison
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How are potatoes and soup beans different?
- Potatoes are higher in vitamin C, vitamin B6, and potassium; however, soup beans are richer in vitamin A, selenium, fiber, iron, and copper.
- Daily need coverage for vitamin A for soup beans is 32% higher.
- Potatoes contain 11 times more vitamin C than soup beans. While potatoes contain 19.7mg of vitamin C, soup beans contain only 1.8mg.
- Potatoes have less saturated fat.
- Soup beans have a lower glycemic index (64) than potatoes (86).
Potatoes, flesh, and skin, raw and Soup, bean with ham, canned, chunky, ready-to-serve are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +21.1% |
| Contains more PotassiumPotassium | +142.9% |
| Contains less SodiumSodium | -98.5% |
| Contains more CalciumCalcium | +166.7% |
| Contains more IronIron | +64.2% |
| Contains more CopperCopper | +45.5% |
| Contains more ZincZinc | +46.7% |
| Contains more ManganeseManganese | +45% |
| Contains more SeleniumSelenium | +1625% |
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.
| Contains more Vitamin CVitamin C | +994.4% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +35% |
| Contains more Vitamin B3Vitamin B3 | +51.6% |
| Contains more Vitamin B5Vitamin B5 | +637.5% |
| Contains more Vitamin B6Vitamin B6 | +496% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +25% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +87.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 19.7mg | 1.8mg | 20% |
| Vitamin B6 | 0.298mg | 0.05mg | 19% |
| Sodium | 6mg | 400mg | 17% |
| Selenium | 0.4µg | 6.9µg | 12% |
| Fiber | 2.1g | 4.6g | 10% |
| Vitamin A | 0µg | 81µg | 9% |
| Potassium | 425mg | 175mg | 7% |
| Iron | 0.81mg | 1.33mg | 7% |
| Copper | 0.11mg | 0.16mg | 6% |
| Protein | 2.05g | 5.19g | 6% |
| Starch | 15.29g | 6% | |
| Saturated fat | 0.025g | 1.37g | 6% |
| Vitamin B5 | 0.295mg | 0.04mg | 5% |
| Fats | 0.09g | 3.5g | 5% |
| Monounsaturated fat | 0.002g | 1.58g | 4% |
| Manganese | 0.2mg | 0.29mg | 4% |
| Cholesterol | 0mg | 9mg | 3% |
| Calcium | 12mg | 32mg | 2% |
| Choline | 12.1mg | 2% | |
| Carbs | 17.49g | 11.16g | 2% |
| Vitamin K | 2µg | 2% | |
| Polyunsaturated fat | 0.042g | 0.39g | 2% |
| Vitamin B2 | 0.032mg | 0.06mg | 2% |
| Vitamin B3 | 1.061mg | 0.7mg | 2% |
| Vitamin B1 | 0.081mg | 0.06mg | 2% |
| Folate | 15µg | 12µg | 1% |
| Calories | 77kcal | 95kcal | 1% |
| Vitamin B12 | 0µg | 0.03µg | 1% |
| Zinc | 0.3mg | 0.44mg | 1% |
| Magnesium | 23mg | 19mg | 1% |
| Net carbs | 15.39g | 6.56g | N/A |
| Sugar | 0.82g | N/A | |
| Phosphorus | 57mg | 59mg | 0% |
| Vitamin E | 0.01mg | 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.05 g
Fats:
0.09 g
Carbs:
17.49 g
Water:
79.25 g
Other:
1.12 g
Protein:
5.19 g
Fats:
3.5 g
Carbs:
11.16 g
Water:
78.63 g
Other:
1.52 g
| Contains more CarbsCarbs | +56.7% |
| Contains more ProteinProtein | +153.2% |
| Contains more FatsFats | +3788.9% |
| Contains more OtherOther | +35.7% |
~equal in
Water
~78.63g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.025 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.042 g
Saturated fat:
Sat. Fat
1.37 g
Monounsaturated fat:
Mono. Fat
1.58 g
Polyunsaturated fat:
Poly. Fat
0.39 g
| Contains less Sat. FatSaturated fat | -98.2% |
| Contains more Mono. FatMonounsaturated fat | +78900% |
| Contains more Poly. FatPolyunsaturated fat | +828.6% |