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  6. Russet potato vs. Broad bean

Russet potato vs. Broad bean — In-Depth Nutrition Comparison

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A recap on differences between Russet potato and Broad bean

  • Russet potato is higher in Vitamin B6, Potassium, Vitamin B5, and Copper, yet Broad bean is higher in Vitamin C, Folate, Iron, Fiber, and Vitamin B1.
  • Russet potato covers your daily Vitamin B6 needs 25% more than Broad bean.
  • Russet potato contains 6 times more Vitamin B5 than Broad bean. While Russet potato contains 0.38mg of Vitamin B5, Broad bean contains only 0.066mg.

Food varieties used in this article are Potatoes, Russet, flesh and skin, baked and Broadbeans, immature seeds, cooked, boiled, drained, without salt.

Infographic

Russet potato vs Broad 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.
Russet potato
Russet potato
3
:
6
Broad bean
Broad bean
Contains more Potassium +185%
Contains less Sodium -65.9%
Contains more Copper +78.3%
Contains more Iron +40.2%
Contains more Zinc +34.3%
Contains more Manganese +14.5%
Contains more Selenium +100%
Equal in Calcium - 18
Equal in Magnesium - 31
Equal in Phosphorus - 73
Russet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 41% 22% 31% 49% 2% 10% 36% 30% 3%
Broad bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 57% 23% 32% 18% 6% 13% 20% 35% 6%
Contains more Potassium +185%
Contains less Sodium -65.9%
Contains more Copper +78.3%
Contains more Iron +40.2%
Contains more Zinc +34.3%
Contains more Manganese +14.5%
Contains more Selenium +100%
Equal in Calcium - 18
Equal in Magnesium - 31
Equal in Phosphorus - 73

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.
Russet potato
Russet potato
5
:
5
Broad bean
Broad bean
Contains more Vitamin B3 +12.3%
Contains more Vitamin B5 +475.8%
Contains more Vitamin B6 +1120.7%
Contains more Vitamin A +2600%
Contains more Vitamin C +138.6%
Contains more Vitamin B1 +91%
Contains more Vitamin B2 +87.5%
Contains more Folate +123.1%
Russet 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% 2% 0% 28% 17% 12% 26% 23% 82% 20% 0% 5%
Broad bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 0% 0% 66% 32% 21% 23% 4% 7% 44% 0% 0%
Contains more Vitamin B3 +12.3%
Contains more Vitamin B5 +475.8%
Contains more Vitamin B6 +1120.7%
Contains more Vitamin A +2600%
Contains more Vitamin C +138.6%
Contains more Vitamin B1 +91%
Contains more Vitamin B2 +87.5%
Contains more Folate +123.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Russet potato
Russet potato
2
:
3
Broad bean
Broad bean
Contains more Carbs +112.3%
Contains more Other +50%
Contains more Protein +82.5%
Contains more Fats +284.6%
Contains more Water +12.4%
Russet potato
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 g
Broad bean
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 g
Contains more Carbs +112.3%
Contains more Other +50%
Contains more Protein +82.5%
Contains more Fats +284.6%
Contains more Water +12.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Russet potato
Russet potato
1
:
2
Broad bean
Broad bean
Contains less Saturated Fat -77.5%
Contains more Monounsaturated Fat +566.7%
Contains more Polyunsaturated fat +461.1%
Russet potato
36% 3% 61%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.054 g
Broad bean
31% 4% 65%
Saturated Fat: 0.142 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.303 g
Contains less Saturated Fat -77.5%
Contains more Monounsaturated Fat +566.7%
Contains more Polyunsaturated fat +461.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Russet potato Broad bean
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Russet potato Broad bean Opinion
Net carbs 19.14g 6.5g Russet potato
Protein 2.63g 4.8g Broad bean
Fats 0.13g 0.5g Broad bean
Carbs 21.44g 10.1g Russet potato
Calories 97kcal 62kcal Russet potato
Starch 17.45g Russet potato
Fructose 0.32g Russet potato
Sugar 1.08g Broad bean
Fiber 2.3g 3.6g Broad bean
Calcium 18mg 18mg
Iron 1.07mg 1.5mg Broad bean
Magnesium 30mg 31mg Broad bean
Phosphorus 71mg 73mg Broad bean
Potassium 550mg 193mg Russet potato
Sodium 14mg 41mg Russet potato
Zinc 0.35mg 0.47mg Broad bean
Copper 0.107mg 0.06mg Russet potato
Manganese 0.228mg 0.261mg Broad bean
Selenium 0.5µg 1µg Broad bean
Vitamin A 10IU 270IU Broad bean
Vitamin A RAE 1µg 14µg Broad bean
Vitamin E 0.07mg Russet potato
Vitamin C 8.3mg 19.8mg Broad bean
Vitamin B1 0.067mg 0.128mg Broad bean
Vitamin B2 0.048mg 0.09mg Broad bean
Vitamin B3 1.348mg 1.2mg Russet potato
Vitamin B5 0.38mg 0.066mg Russet potato
Vitamin B6 0.354mg 0.029mg Russet potato
Folate 26µg 58µg Broad bean
Vitamin K 2µg Russet potato
Tryptophan 0.027mg 0.048mg Broad bean
Threonine 0.086mg 0.178mg Broad bean
Isoleucine 0.085mg 0.215mg Broad bean
Leucine 0.125mg 0.37mg Broad bean
Lysine 0.137mg 0.313mg Broad bean
Methionine 0.041mg 0.037mg Russet potato
Phenylalanine 0.104mg 0.195mg Broad bean
Valine 0.131mg 0.235mg Broad bean
Histidine 0.044mg 0.115mg Broad bean
Saturated Fat 0.032g 0.142g Russet potato
Monounsaturated Fat 0.003g 0.02g Broad bean
Polyunsaturated fat 0.054g 0.303g Broad bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Russet potato Broad 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
18%
Russet potato
18%
Broad bean
Minerals Daily Need Coverage Score
23%
Russet potato
21%
Broad bean

Comparison summary

Which food contains less Sodium?
Russet potato
Russet potato contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Russet potato
Russet potato is lower in Saturated Fat (difference - 0.11g)
Which food is cheaper?
Russet potato
Russet potato is cheaper (difference - $0.6)
Which food is lower in Sugar?
Broad bean
Broad bean is lower in Sugar (difference - 1.08g)
Which food is lower in glycemic index?
Broad bean
Broad bean is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Broad bean
Broad bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/nutrients
  2. Broad bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/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.