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Red potato vs. Green beans — In-Depth Nutrition Comparison

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Differences between red potato and green beans

  • Red potato has more copper, vitamin B6, potassium, phosphorus, vitamin B3, and vitamin B5, while green beans have more vitamin K, vitamin A, and fiber.
  • Green beans' daily need coverage for vitamin K is 38% higher.
  • Green beans contain 5 times less vitamin B5 than red potato. Red potato contains 0.341mg of vitamin B5, while green beans contain 0.074mg.
  • Green beans have a lower glycemic index. The glycemic index of green beans is 20, while the glycemic index of red potato is 89.

The food types used in this comparison are Potatoes, red, flesh, and skin, baked and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Red potato vs Green 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 2.7% 48% 26% 58% 11% 31% 1.6% 23% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more MagnesiumMagnesium +55.6%
Contains more PotassiumPotassium +273.3%
Contains more CopperCopper +205.3%
Contains more ZincZinc +60%
Contains more PhosphorusPhosphorus +148.3%
Contains more CalciumCalcium +388.9%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +64.7%
~equal in Iron ~0.65mg

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 42% 0.33% 1.6% 0% 18% 12% 30% 20% 49% 0% 7% 20% 10%
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% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin CVitamin C +29.9%
Contains more Vitamin B3Vitamin B3 +159.8%
Contains more Vitamin B5Vitamin B5 +360.8%
Contains more Vitamin B6Vitamin B6 +278.6%
Contains more CholineCholine +11.8%
Contains more Vitamin AVitamin A +3100%
Contains more Vitamin EVitamin E +475%
Contains more Vitamin B2Vitamin B2 +94%
Contains more Vitamin KVitamin K +1610.7%
Contains more FolateFolate +22.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.074mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Red potato Green beans DV% diff.
Vitamin K 2.8µg 47.9µg 38%
Copper 0.174mg 0.057mg 13%
Vitamin B6 0.212mg 0.056mg 12%
Potassium 545mg 146mg 12%
Vitamin B3 1.595mg 0.614mg 6%
Phosphorus 72mg 29mg 6%
Starch 15.15g 6%
Fiber 1.8g 3.2g 6%
Vitamin B5 0.341mg 0.074mg 5%
Manganese 0.173mg 0.285mg 5%
Vitamin B2 0.05mg 0.097mg 4%
Calcium 9mg 44mg 4%
Carbs 19.59g 7.88g 4%
Vitamin C 12.6mg 9.7mg 3%
Vitamin A 1µg 32µg 3%
Vitamin E 0.08mg 0.46mg 3%
Calories 89kcal 35kcal 3%
Magnesium 28mg 18mg 2%
Folate 27µg 33µg 2%
Polyunsaturated fat 0.043g 0.145g 1%
Fructose 0.44g 1%
Protein 2.3g 1.89g 1%
Zinc 0.4mg 0.25mg 1%
Iron 0.7mg 0.65mg 1%
Fats 0.15g 0.28g 0%
Net carbs 17.79g 4.68g N/A
Sugar 1.43g 3.63g N/A
Sodium 12mg 1mg 0%
Selenium 0.2µg 0%
Vitamin B1 0.072mg 0.074mg 0%
Saturated fat 0.026g 0.064g 0%
Choline 18.9mg 16.9mg 0%
Monounsaturated fat 0.002g 0.011g 0%
Tryptophan 0.023mg 0.02mg 0%
Threonine 0.075mg 0.082mg 0%
Isoleucine 0.074mg 0.069mg 0%
Leucine 0.109mg 0.116mg 0%
Lysine 0.12mg 0.091mg 0%
Methionine 0.035mg 0.023mg 0%
Phenylalanine 0.091mg 0.069mg 0%
Valine 0.115mg 0.093mg 0%
Histidine 0.039mg 0.035mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 g
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 ProteinProtein +21.7%
Contains more CarbsCarbs +148.6%
Contains more OtherOther +76.7%
Contains more FatsFats +86.7%
Contains more WaterWater +16.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 3% 61%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.043 g
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains less Sat. FatSaturated fat -59.4%
Contains more Mono. FatMonounsaturated fat +450%
Contains more Poly. FatPolyunsaturated fat +237.2%

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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. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/nutrients
  2. Green beans - 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.