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  6. Potato vs. Green bean

Potato vs. Green bean — In-Depth Nutrition Comparison

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What are the differences between Potato and Green bean?

  • Potato is higher in Vitamin B6, Potassium, Copper, Vitamin B5, Phosphorus, and Iron, yet Green bean is higher in Vitamin K.
  • Green bean's daily need coverage for Vitamin K is 38% more.
  • Potato has 6 times more Vitamin B6 than Green bean. While Potato has 0.311mg of Vitamin B6, Green bean has only 0.056mg.

We used Potatoes, baked, flesh and skin, without salt and Beans, snap, green, cooked, boiled, drained, without salt types in this article.

Infographic

Potato vs Green 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
Potato
7
:
3
Green bean
Green bean
Contains more Iron +66.2%
Contains more Magnesium +55.6%
Contains more Phosphorus +141.4%
Contains more Potassium +266.4%
Contains more Zinc +44%
Contains more Copper +107%
Contains more Selenium +100%
Contains more Calcium +193.3%
Contains less Sodium -90%
Contains more Manganese +30.1%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Green bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Contains more Iron +66.2%
Contains more Magnesium +55.6%
Contains more Phosphorus +141.4%
Contains more Potassium +266.4%
Contains more Zinc +44%
Contains more Copper +107%
Contains more Selenium +100%
Contains more Calcium +193.3%
Contains less Sodium -90%
Contains more Manganese +30.1%

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
3
:
7
Green bean
Green bean
Contains more Vitamin B3 +129.6%
Contains more Vitamin B5 +408.1%
Contains more Vitamin B6 +455.4%
Contains more Vitamin A +6230%
Contains more Vitamin E +1050%
Contains more Vitamin B1 +15.6%
Contains more Vitamin B2 +102.1%
Contains more Folate +17.9%
Contains more Vitamin K +2295%
Equal in Vitamin C - 9.7
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% 32% 16% 12% 27% 23% 72% 22% 0% 5%
Green bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
Contains more Vitamin B3 +129.6%
Contains more Vitamin B5 +408.1%
Contains more Vitamin B6 +455.4%
Contains more Vitamin A +6230%
Contains more Vitamin E +1050%
Contains more Vitamin B1 +15.6%
Contains more Vitamin B2 +102.1%
Contains more Folate +17.9%
Contains more Vitamin K +2295%
Equal in Vitamin C - 9.7

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
3
:
2
Green bean
Green bean
Contains more Protein +32.3%
Contains more Carbs +168.4%
Contains more Other +82.2%
Contains more Fats +115.4%
Contains more Water +19.1%
Potato
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Green bean
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 Protein +32.3%
Contains more Carbs +168.4%
Contains more Other +82.2%
Contains more Fats +115.4%
Contains more Water +19.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
1
:
2
Green bean
Green bean
Contains less Saturated Fat -46.9%
Contains more Monounsaturated Fat +266.7%
Contains more Polyunsaturated fat +154.4%
Potato
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
Green bean
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
Contains less Saturated Fat -46.9%
Contains more Monounsaturated Fat +266.7%
Contains more Polyunsaturated fat +154.4%

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
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Potato Green bean Opinion
Net carbs 18.95g 4.68g Potato
Protein 2.5g 1.89g Potato
Fats 0.13g 0.28g Green bean
Carbs 21.15g 7.88g Potato
Calories 93kcal 35kcal Potato
Starch 17.27g Potato
Fructose 0.34g Potato
Sugar 1.18g 3.63g Potato
Fiber 2.2g 3.2g Green bean
Calcium 15mg 44mg Green bean
Iron 1.08mg 0.65mg Potato
Magnesium 28mg 18mg Potato
Phosphorus 70mg 29mg Potato
Potassium 535mg 146mg Potato
Sodium 10mg 1mg Green bean
Zinc 0.36mg 0.25mg Potato
Copper 0.118mg 0.057mg Potato
Manganese 0.219mg 0.285mg Green bean
Selenium 0.4µg 0.2µg Potato
Vitamin A 10IU 633IU Green bean
Vitamin A RAE 1µg 32µg Green bean
Vitamin E 0.04mg 0.46mg Green bean
Vitamin C 9.6mg 9.7mg Green bean
Vitamin B1 0.064mg 0.074mg Green bean
Vitamin B2 0.048mg 0.097mg Green bean
Vitamin B3 1.41mg 0.614mg Potato
Vitamin B5 0.376mg 0.074mg Potato
Vitamin B6 0.311mg 0.056mg Potato
Folate 28µg 33µg Green bean
Vitamin K 2µg 47.9µg Green bean
Tryptophan 0.025mg 0.02mg Potato
Threonine 0.081mg 0.082mg Green bean
Isoleucine 0.08mg 0.069mg Potato
Leucine 0.119mg 0.116mg Potato
Lysine 0.13mg 0.091mg Potato
Methionine 0.038mg 0.023mg Potato
Phenylalanine 0.099mg 0.069mg Potato
Valine 0.125mg 0.093mg Potato
Histidine 0.042mg 0.035mg Potato
Saturated Fat 0.034g 0.064g Potato
Monounsaturated Fat 0.003g 0.011g Green bean
Polyunsaturated fat 0.057g 0.145g Green bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Green bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
24%
Green bean
Minerals Daily Need Coverage Score
22%
Potato
14%
Green bean

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 2.45g)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.03g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $1.6)
Which food is richer in minerals?
Potato
Potato is relatively richer in minerals
Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 66)
Which food is richer in vitamins?
Green bean
Green 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/170093/nutrients
  2. Green bean - 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.