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  6. Potato salad vs. Bean raw

Potato salad vs. Bean raw — In-Depth Nutrition Comparison

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What are the main differences between potato salad and bean raw?

  • Potato salad has less folate, copper, fiber, iron, vitamin B1, phosphorus, manganese, selenium, magnesium, and potassium than bean raw.
  • Bean raw's daily need coverage for folate is 130% higher.
  • Bean raw has a lower glycemic index than potato salad.

We used Potato salad, home-prepared and Beans, pinto, mature seeds, raw types in this comparison.

Infographic

Potato salad vs 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more MagnesiumMagnesium +1073.3%
Contains more CalciumCalcium +494.7%
Contains more PotassiumPotassium +448.4%
Contains more IronIron +680%
Contains more CopperCopper +656.8%
Contains more ZincZinc +635.5%
Contains more PhosphorusPhosphorus +690.4%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +1036.6%
Contains more SeleniumSelenium +580.5%

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.
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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin CVitamin C +58.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +826%
Contains more Vitamin B2Vitamin B2 +253.3%
Contains more Vitamin B3Vitamin B3 +31.9%
Contains more Vitamin B5Vitamin B5 +47%
Contains more Vitamin B6Vitamin B6 +236.2%
Contains more FolateFolate +7400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato salad Bean raw DV% diff.
Folate 7µg 525µg 130%
Copper 0.118mg 0.893mg 86%
Fiber 1.3g 15.5g 57%
Iron 0.65mg 5.07mg 55%
Vitamin B1 0.077mg 0.713mg 53%
Phosphorus 52mg 411mg 51%
Manganese 0.101mg 1.148mg 46%
Selenium 4.1µg 27.9µg 43%
Magnesium 15mg 176mg 38%
Protein 2.68g 21.42g 37%
Potassium 254mg 1393mg 34%
Vitamin B6 0.141mg 0.474mg 26%
Cholesterol 68mg 0mg 23%
Polyunsaturated fat 3.737g 0.407g 22%
Sodium 529mg 12mg 22%
Zinc 0.31mg 2.28mg 18%
Carbs 11.17g 62.55g 17%
Starch 34.17g 14%
Choline 66.2mg 12%
Vitamin B2 0.06mg 0.212mg 12%
Fats 8.2g 1.23g 11%
Calories 143kcal 347kcal 10%
Calcium 19mg 113mg 9%
Monounsaturated fat 2.48g 0.229g 6%
Saturated fat 1.429g 0.235g 5%
Vitamin B5 0.534mg 0.785mg 5%
Vitamin K 5.6µg 5%
Vitamin C 10mg 6.3mg 4%
Vitamin A 32µg 0µg 4%
Vitamin B3 0.89mg 1.174mg 2%
Vitamin E 0.21mg 1%
Net carbs 9.87g 47.05g N/A
Sugar 2.11g N/A
Tryptophan 0.042mg 0.237mg 0%
Threonine 0.116mg 0.81mg 0%
Isoleucine 0.141mg 0.871mg 0%
Leucine 0.202mg 1.558mg 0%
Lysine 0.171mg 1.356mg 0%
Methionine 0.066mg 0.259mg 0%
Phenylalanine 0.135mg 1.095mg 0%
Valine 0.172mg 0.998mg 0%
Histidine 0.062mg 0.556mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more FatsFats +566.7%
Contains more WaterWater +570.8%
Contains more ProteinProtein +699.3%
Contains more CarbsCarbs +460%
Contains more OtherOther +77.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +983%
Contains more Poly. FatPolyunsaturated fat +818.2%
Contains less Sat. FatSaturated fat -83.6%

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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.