Russet potato vs. Green beans — In-Depth Nutrition Comparison
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How are russet potatoes and green beans different?
- Russet potatoes are higher in vitamin B6, potassium, vitamin B5, phosphorus, copper, and iron; however, green beans are richer in vitamin K and vitamin A.
- Daily need coverage for vitamin K for green beans is 38% higher.
- Russet potatoes contain 6 times more vitamin B6 than green beans. While russet potatoes contain 0.354mg of vitamin B6, green beans contain only 0.056mg.
- Green beans have a lower glycemic index (20) than russet potatoes (82).
Potatoes, Russet, flesh, and skin, baked and Beans, snap, green, cooked, boiled, drained, without salt are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +66.7% |
| Contains more PotassiumPotassium | +276.7% |
| Contains more IronIron | +64.6% |
| Contains more CopperCopper | +87.7% |
| Contains more ZincZinc | +40% |
| Contains more PhosphorusPhosphorus | +144.8% |
| Contains more SeleniumSelenium | +150% |
| Contains more CalciumCalcium | +144.4% |
| Contains less SodiumSodium | -92.9% |
| Contains more ManganeseManganese | +25% |
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.
| Contains more Vitamin B3Vitamin B3 | +119.5% |
| Contains more Vitamin B5Vitamin B5 | +413.5% |
| Contains more Vitamin B6Vitamin B6 | +532.1% |
| Contains more Vitamin CVitamin C | +16.9% |
| Contains more Vitamin AVitamin A | +3100% |
| Contains more Vitamin EVitamin E | +557.1% |
| Contains more Vitamin B1Vitamin B1 | +10.4% |
| Contains more Vitamin B2Vitamin B2 | +102.1% |
| Contains more Vitamin KVitamin K | +2295% |
| Contains more FolateFolate | +26.9% |
| Contains more CholineCholine | +12.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 2µg | 47.9µg | 38% |
| Vitamin B6 | 0.354mg | 0.056mg | 23% |
| Potassium | 550mg | 146mg | 12% |
| Starch | 17.45g | 7% | |
| Vitamin B5 | 0.38mg | 0.074mg | 6% |
| Phosphorus | 71mg | 29mg | 6% |
| Copper | 0.107mg | 0.057mg | 6% |
| Iron | 1.07mg | 0.65mg | 5% |
| Vitamin B3 | 1.348mg | 0.614mg | 5% |
| Carbs | 21.44g | 7.88g | 5% |
| Vitamin B2 | 0.048mg | 0.097mg | 4% |
| Fiber | 2.3g | 3.2g | 4% |
| Calcium | 18mg | 44mg | 3% |
| Magnesium | 30mg | 18mg | 3% |
| Vitamin A | 1µg | 32µg | 3% |
| Vitamin E | 0.07mg | 0.46mg | 3% |
| Calories | 97kcal | 35kcal | 3% |
| Folate | 26µg | 33µg | 2% |
| Vitamin C | 8.3mg | 9.7mg | 2% |
| Manganese | 0.228mg | 0.285mg | 2% |
| Polyunsaturated fat | 0.054g | 0.145g | 1% |
| Vitamin B1 | 0.067mg | 0.074mg | 1% |
| Protein | 2.63g | 1.89g | 1% |
| Selenium | 0.5µg | 0.2µg | 1% |
| Sodium | 14mg | 1mg | 1% |
| Zinc | 0.35mg | 0.25mg | 1% |
| Fats | 0.13g | 0.28g | 0% |
| Net carbs | 19.14g | 4.68g | N/A |
| Sugar | 1.08g | 3.63g | N/A |
| Choline | 15mg | 16.9mg | 0% |
| Saturated fat | 0.032g | 0.064g | 0% |
| Monounsaturated fat | 0.003g | 0.011g | 0% |
| Tryptophan | 0.027mg | 0.02mg | 0% |
| Threonine | 0.086mg | 0.082mg | 0% |
| Isoleucine | 0.085mg | 0.069mg | 0% |
| Leucine | 0.125mg | 0.116mg | 0% |
| Lysine | 0.137mg | 0.091mg | 0% |
| Methionine | 0.041mg | 0.023mg | 0% |
| Phenylalanine | 0.104mg | 0.069mg | 0% |
| Valine | 0.131mg | 0.093mg | 0% |
| Histidine | 0.044mg | 0.035mg | 0% |
| Fructose | 0.32g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
Protein:
1.89 g
Fats:
0.28 g
Carbs:
7.88 g
Water:
89.22 g
Other:
0.73 g
| Contains more ProteinProtein | +39.2% |
| Contains more CarbsCarbs | +172.1% |
| Contains more OtherOther | +84.9% |
| Contains more FatsFats | +115.4% |
| Contains more WaterWater | +19.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.054 g
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 | -50% |
| Contains more Mono. FatMonounsaturated fat | +266.7% |
| Contains more Poly. FatPolyunsaturated fat | +168.5% |
