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  6. Potato vs. Yardlong beans

Potato vs. Yardlong beans — In-Depth Nutrition Comparison

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The main differences between potatoes and yardlong beans

  • Potatoes have more vitamin B6, copper, potassium, and vitamin B5; however, yardlong beans has more vitamin A and vitamin C.
  • Daily need coverage for vitamin B6 for potatoes is 22% higher.
  • Yardlong beans has 7 times less vitamin B5 than potatoes. Potatoes have 0.376mg of vitamin B5, while yardlong beans has 0.051mg.

Food types used in this article are Potatoes, baked, flesh, and skin, without salt and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Potato vs Yardlong beans infographic
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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.
Potato
Potato
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Contains more PotassiumPotassium +84.5%
Contains more CopperCopper +151.1%
Contains more PhosphorusPhosphorus +22.8%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +193.3%
Contains less SodiumSodium -60%
Contains more SeleniumSelenium +275%
~equal in Iron ~0.98mg
~equal in Zinc ~0.36mg
~equal in Manganese ~0.201mg

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
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 32% 0.33% 0.8% 0% 16% 11% 26% 23% 72% 0% 5% 21% 8.1%
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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +123.8%
Contains more Vitamin B5Vitamin B5 +637.3%
Contains more Vitamin B6Vitamin B6 +1195.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +68.8%
Contains more Vitamin AVitamin A +2200%
Contains more Vitamin B1Vitamin B1 +32.8%
Contains more Vitamin B2Vitamin B2 +106.3%
Contains more FolateFolate +60.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato Yardlong beans DV% diff.
Vitamin B6 0.311mg 0.024mg 22%
Fiber 2.2g 9%
Copper 0.118mg 0.047mg 8%
Potassium 535mg 290mg 7%
Vitamin C 9.6mg 16.2mg 7%
Starch 17.27g 7%
Vitamin B5 0.376mg 0.051mg 7%
Vitamin B3 1.41mg 0.63mg 5%
Vitamin B2 0.048mg 0.099mg 4%
Carbs 21.15g 9.18g 4%
Folate 28µg 45µg 4%
Calcium 15mg 44mg 3%
Magnesium 28mg 42mg 3%
Choline 14.8mg 3%
Vitamin K 2µg 2%
Selenium 0.4µg 1.5µg 2%
Calories 93kcal 47kcal 2%
Vitamin B1 0.064mg 0.085mg 2%
Vitamin A 1µg 23µg 2%
Phosphorus 70mg 57mg 2%
Manganese 0.219mg 0.201mg 1%
Iron 1.08mg 0.98mg 1%
Protein 2.5g 2.53g 0%
Fats 0.13g 0.1g 0%
Net carbs 18.95g 9.18g N/A
Sugar 1.18g N/A
Zinc 0.36mg 0.36mg 0%
Sodium 10mg 4mg 0%
Vitamin E 0.04mg 0%
Saturated fat 0.034g 0.026g 0%
Monounsaturated fat 0.003g 0.009g 0%
Polyunsaturated fat 0.057g 0.042g 0%
Tryptophan 0.025mg 0.029mg 0%
Threonine 0.081mg 0.094mg 0%
Isoleucine 0.08mg 0.135mg 0%
Leucine 0.119mg 0.18mg 0%
Lysine 0.13mg 0.166mg 0%
Methionine 0.038mg 0.036mg 0%
Phenylalanine 0.099mg 0.139mg 0%
Valine 0.125mg 0.146mg 0%
Histidine 0.042mg 0.082mg 0%
Fructose 0.34g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
3
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more FatsFats +30%
Contains more CarbsCarbs +130.4%
Contains more OtherOther +84.7%
Contains more WaterWater +16.8%
~equal in Protein ~2.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 g
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Poly. FatPolyunsaturated fat +35.7%
Contains less Sat. FatSaturated fat -23.5%
Contains more Mono. FatMonounsaturated fat +200%

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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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.